The 5 Pillars of the CF Warrior Code
Built to Strengthen. Designed to Empower.
Made for the Fight
Living with cystic fibrosis isn’t just a condition—it’s a daily battle. The CF Warrior Code is built on 5 essential pillars that give structure, strategy, and strength to your journey. These aren’t generic health tips. These are Warrior Tools—custom-built for the challenges CF throws your way.
EXERCISE
Train Like a Warrior
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Movement is medicine. Consistency is power.
Exercise isn’t just about looking fit—it’s a frontline weapon against cystic fibrosis. Whether it’s clearing your lungs, boosting endurance, or staying strong for the daily fight, movement helps you take control of your body. Every workout is a win—no matter how small.
HIIT+PAUSE SYSTEM
Where Power Meets Breath
The HIIT+Pause system is a signature training method built specifically for CF Warriors who demand more than just a workout—they want results that matter. This innovative approach combines high-intensity interval training (HIIT) with strategic, built-in pauses for airway clearance and recovery. Each session delivers powerful bursts of movement to ignite your lungs, strengthen your body, and elevate endurance—followed by intentional breathing breaks that optimize oxygen, calm the nervous system, and reinforce mindful control. The result? A battle-tested balance of effort and restoration that turns every workout into a weapon for lung health, resilience, and daily victory. Power. Breath. Recovery. Repeat.
HIIT+Pause isn’t just another workout trend—it’s a system designed for the real battles CF Warriors face every day. It combines high-intensity movements with strategic, built-in pauses that allow for breathing, airway clearance, and full recovery without losing momentum.
Every rep, every breath, every pause is part of the plan—to build strength, power lungs, and create the resilience you need to lead your health on your terms. No random workouts. No fluff. Just tactical, CF-smart training designed to meet you exactly where you are—and take you further.
Ready to start building your Warrior strength?
NUTRITION
Fuel the Fight
What you eat powers how you live.
With CF, food isn’t optional—it’s fuel for battle. From high-calorie needs to enzyme timing, nutrition is personalized, purposeful, and powerful. This pillar teaches you to eat to thrive, not just survive.
CF WARRIOR'S DAILY NEEDS
• Aim for 120–150% of standard daily calorie intake • Most CF adults need 3,000–4,000+ calories per day • Calories support lung function, immune defense, and physical training • Target 1.5–2.0 grams of protein per kilogram of body weight Example: 105–140 grams of protein daily for someone weighing 154 lbs (70kg) • Protein supports tissue repair, muscle maintenance, and lung health • Carbohydrates should make up 50–60% of total calories • Focus on low-glycemic, high-fiber carbs like brown rice, quinoa, beans, sweet potatoes • Prioritize complex carbs to support stable blood sugar, especially with CFRD • Fat should make up 35–40% of total calories • Choose healthy fats like olive oil, avocado, salmon, flaxseed, sunflower seed butter • Always take pancreatic enzymes (PERT) with meals that contain fat or protein • Drink at least 2.5–3.5 liters of water per day • Increase hydration on workout days or in hot weather • Add electrolytes daily—especially sodium lost through sweat • Use a pinch of sea salt or electrolyte tablets in water to help with fluid balance • Supplement fat-soluble vitamins A, D, E, and K as needed • Vitamin D is essential for bone strength, lung health, and immune function • Monitor and supplement zinc, magnesium, calcium, and iron if needed • Get regular lab work to track micronutrient levels and adjust accordingly • Eat 5–6 small meals or snacks per day instead of 3 large ones • Include a balance of protein, fat, and carbs in every meal • Take enzymes with all meals and snacks containing fat or protein • After exercise, eat a recovery meal or snack within 30–60 minutes • Combine protein and carbs post-workout (e.g., smoothie with fruit, protein powder, flax) • For CFRD, choose complex carbs and limit refined sugar and processed snacks • If taking Trikafta, monitor changes in digestion, weight, and insulin needs • Be prepared to adjust your nutrition plan as your health and absorption improve • Food is fuel, medicine, and recovery—eat with purpose and intention every day
REGENERATION
Recharge to Rebuild
Regeneration isn’t just about taking a day off—it’s a powerful, strategic pillar of health that helps CF Warriors bounce back stronger. At its core, regeneration is made up of three essential components: sleep, rest, and recovery. Each one plays a unique role in healing the body, restoring energy, and keeping the mind sharp. When combined intentionally, they form the foundation for long-term strength, resilience, and progress. You don’t just get better by pushing harder—you get better by knowing when and how to rebuild.
Sleep
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The body’s primary biological repair mode
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Includes REM and deep sleep stages critical for immune function, memory, and hormone regulation
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Helps regulate inflammation, blood sugar, and energy levels
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Essential for physical repair (especially muscle and lung tissue)
Rest
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Intentional pause from activity, without necessarily sleeping
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Can include naps, lying down, light stretching, or quiet time
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Helps reduce stress, mental fatigue, and overstimulation
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Useful throughout the day to avoid burnout or flare-ups
Recovery
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The overall process of restoring physical, mental, and emotional balance
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Includes sleep, rest, hydration, nutrition, and active recovery (like stretching, foam rolling, or breathwork)
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Supports performance gains, healing, and long-term health
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Recovery is intentional—it doesn’t happen automatically just by being inactive
MEDICINE​
Own your treatment
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Treatment isn’t a chore—it’s your strategy.
CF care is complex, but mastering your meds gives you control. From enzymes to airway clearance, from inhalers to new therapies, this pillar is about being consistent, informed, and in charge of your routine. Warriors know their tools—and how to use them.
CF Warrior Reminder
Every CF Warrior’s body is different—and so is their medical plan. Always consult with your CF care team or physician before making any changes to your medications, treatments, or supplement routine. What works for one Warrior may not be right for another. Your doctor is your co-pilot in this fight—keep them in the loop.
MINDSET
Strength Starts Within
Your body follows your thoughts.
Living with CF requires mental toughness. Mindset is about staying motivated, pushing through fear, and showing up—even on the hard days. It’s the belief that you are more than your diagnosis—and that you were built for this battle.
CF Warrior Tip
A strong mindset is one of the most important tools for any CF Warrior Mental resilience supports everything—treatments, workouts, nutrition, and daily life Explore CF-specific resources like: Breathe In and Making It Matter podcasts CF Warrior blogs and community stories Mental health support via your CF care team or clinic Mindfulness-based stress reduction (MBSR) programs, often offered virtually Read powerful mindset-building books: Atomic Habits by James Clear The Obstacle Is the Way by Ryan Holiday Can’t Hurt Me by David Goggins Man’s Search for Meaning by Viktor Frankl Use mindset and meditation apps to train daily: Headspace, Calm, Insight Timer, or Fabulous Great for breathing, stress relief, focus, and sleep Surround yourself with communities that value mental strength: CF fitness warriors, transplant athletes, and adaptive athlete groups Learn from others who are pushing through tough odds Remember: mindset isn’t just positive thinking—it’s a daily strategy Train your mind like a muscle—your breath, strength, and purpose depend on it