Training for Hyrox is intense. This guide shows you how to fuel properly with calories and macros so you can recover, adapt, and perform your best.

GLP-1 medications like Ozempic, Wegovy, and Mounjaro can improve blood sugar, reduce cardiovascular risk, and help with weight loss—but they’re not without side effects. From nausea and under-fueling to cultural stigma and equity concerns, the truth about GLP-1s is complicated. Here’s what you need to know about their benefits, risks, and why nuance matters.

It’s another Friday night, you head out with the girls, down a few Margaritas and tacos before returning home frustrated from your continued “lack of willpower” in maintaining a “healthy” lifestyle. Before you know it, you’ve grabbed the family-size bag of Doritos from the cabinet and polished off every last crumb while watching repeat episodes of Gilmore Girls…despite not actually feeling that hungry.

At Kate Lyman Nutrition, we strongly believe in the power of macro tracking because of the education around food composition and insight into one’s nutritional choices and behaviors it can provide. That insight, even if only examined closely through numerical data for a brief period of time, can be a tool that continues to serve someone for their whole lives. In fact, we also strongly believe in moving away from macro tracking regularly once someone feels solid in the foundational habits they initially used tracking to develop and hone!

Let’s be real: managing nutrition is hard enough for most people, but if you’re living with ADHD, it can feel like climbing a mountain with no trail map, two granola bars, and a backpack full of bricks. I know this well, because I also have diagnosed ADHD. Between executive dysfunction, sensory overload, emotional regulation struggles, and medication side effects, eating “normally” with ADHD can feel anything but normal. And yet, so many of my clients with ADHD feel shame for not having it all together when it comes to food. So let’s throw that shame in the trash where it belongs and talk about what’s actually going on (and what we can do about it).

Let’s be honest: a crisp glass of Sauvignon Blanc after a long day can feel like a ritual. A margarita at girls’ night? Practically a sacred tradition. But if you’ve hit your 40s or 50s and started noticing that your go-to drink doesn’t go down (or stay down) quite like it used to, you’re not imagining things. As we transition into menopause, shifts in hormones, sleep, and temperature regulation are common -- including how our bodies handle alcohol. So, what gives? Why does that second glass of wine suddenly feel like a train crashing right into our bodies when ten years ago we were able to down two glasses before heading out to the bar for the bigtime fun stuff? Let’s break it down.

Collagen protein is often recommended as a beneficial supplement for joint and skin health, but does supplementing with collagen protein actually work? Or is collagen a waste of money? Let's investigate.

Trying to maintain your nutrition goals while eating in a cafeteria can feel challenging, but with a good approach, these dining spaces can actually be helpful in providing food choices that are aligned with your goals! Whether you're rushing between hospital rounds, balancing college classes, or managing a classroom of students, cafeterias offer consistent meal options that—when navigated strategically—can support rather than hinder your health, fat loss, and body composition goals.

When you hear the term “self-care”, what immediately comes to mind?  Probably something physical (skincare, stretching,etc.) that is done in an effort to improve overall well-being.  What we don’t include in that definition are some of the less glamorous things like movement and eating balanced meals that do have demonstrated benefits for mental health.

Focusing on making healthful nutrition changes does not have to equal making food taste boring: let’s put the idea of needing to eat boiled chicken breast and mushy vegetables in order to successfully pursue health goals to bed once and for all! On the contrary, by ensuring that we’re actually enjoying the health-promoting foods that we’re aiming to make staples in our diets, we’re far more likely to make change sustainable and, in turn, results retainable. Whether you’re looking to liven up your protein prep, make veggies more attractive to reach for or play around with new flavor profiles, here is a list of some of our favorite ways to insert flavor from Trader Joe’s.

Reverse dieting is the practice of increasing a person’s total daily caloric intake after a period of prolonged caloric restriction (aka a diet). Reverse dieting is all the rage on the internet, with social media promoting specific “Reverse Diet Coaches” and overly complicated reverse diet protocols to follow after time in a calorie deficit.

Breastfeeding is one of the most energy-demanding stages of life, let alone motherhood! If you've found yourself constantly hungry while nursing your little one, you're not alone – this increased appetite is both normal and necessary. Let's explore how to satisfy those intense hunger cues while ensuring you're getting the nutrients both you and your baby need.

Choosing the right “macro-friendly” protein bar can feel like spotting a snowflake in a blizzard—especially when marketing doesn't make it clear whether the product is actually a protein bar or more of a glorified candy bar. Protein bars can absolutely have a place in your daily intake, but it’s important to know what you’re really buying. 

One part of our nutrition goals we often overlook is the inevitable fact that, at some point, our motivation will tank. When that happens, we often believe we have to rely on only willpower or wait until motivation comes back to feel “on track,” but the reality is that motivation will wane at times and, rather than waiting for it to reappear, this is a time when we can benefit from taking simple actions that help us rebuild momentum.

The holiday season often conjures images of festive gatherings, joyous celebrations, and, inevitably, alcohol. For many, these moments include a glass of wine, a cocktail, or a beer to toast the occasion. However, an increasing number of people are becoming "sober curious," re-evaluating their relationship with alcohol. This movement isn't about outright abstinence but about mindfulness and understanding how alcohol impacts our bodies, especially concerning health and fitness goals. Let's explore how alcohol affects our health, particularly in the realms of fat loss, sleep, and overall wellness.

With grocery prices rising, getting high-quality food (especially protein!) can be challenging. In this blog post, I’m breaking down some great budget-friendly grocery options by macronutrients that is perfect for those tracking macros and looking to eat well without breaking the bank.

If you’re in a calorie deficit and working towards fat loss goals, a main goal should be minimizing any feelings of restriction or hunger so you can maximize adherence to your deficit. This is why we, as coaches, take a strong stance against aggressive and unsustainable deficits. If our hunger is through the roof each day, it’s not very likely that we’ll be able to adhere to that calorie deficit for long. Luckily, there are tools that can help us minimize hunger and, luckily, those same tools also keep us well-fueled and promote our overall health as well.

Welcome to your go-to guide for protein-packed snacks designed to keep you energized and satisfied throughout your busy day! When working with busy clients, we like to introduce the idea of an “Adult Lunchable” as a completely valid option for a high-protein snack that helps you meet your macro targets and keeps you fed even on the busiest days. Packed with protein and convenient enough to fit into your hectic schedule, these snacks will ensure you stay fueled and focused with at least 20 grams of protein, without compromising on taste or health. Dive in to discover both smart and delicious solutions for snacking at home or on the go!