When it comes to health, fitness and weight loss goals, most people focus on the physical: what to eat, how to move, which “plan” to follow. But the truth is, the biggest obstacle isn't always your body -- it's usually your mind (or your mindset). One of the most common (yet sneakiest) roadblocks we see with our clients is self-sabotage. In this week’s post, we’re diving into what self-sabotage is, how to spot it and ultimately, how to decide if self-sabotage is the thing that’s been holding you back from making progress towards your nutrition and fitness goals.

Most sports nutrition advice assumes a cisgender body—but that doesn’t work for trans athletes. This guide offers personalized, affirming nutrition strategies that support performance, recovery, and body autonomy, with insights on hormone therapy, body composition, and fueling without the binary.

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!

Chicken salad is hands down one of the easiest ways I add protein to my day and prep lunches that offer variety while also staying simple. It’s perfect for meal prep, packs well for on-the-go days, and can be eaten in so many ways - on toast, with crackers, in a wrap, or as part of an adult lunchable. It’s high in protein, super versatile, and endlessly customizable based on what you’ve got in the fridge.

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).

By prepping easy freezer meals or freezing batch-prepared ingredients ahead of time, you can simplify your weeknights, reduce stress, and make healthy eating a whole lot more realistic - even on your busiest days. Whether you consider yourself in the camp of meal prep for beginners or you’re just looking for some freezer cooking hacks, it’s possible to create a routine that saves time, cuts down on food waste, and supports your nutrition goals (and that’s exactly what this post is going to help you do!).

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.

Feeling joy in what you eat is an important part of having a positive relationship with your food, as is enjoying a holiday meal or a date night that feels decadent. So, we created this delicious four-course meal in honor of Valentine’s Day so that you can enjoy a big meal in a way that aligns with your goals and helps you recognize that no food is good or bad.

At its core, counting calories is about ensuring you consume a specific number of calories each day. It's a straightforward approach focusing solely on energy intake versus energy expenditure. While this can be effective for weight management, it doesn't address the quality or composition of the food you're eating. Tracking macros, on the other hand, involves breaking down your calorie intake into three key nutrients: protein, carbohydrates, and fats. Each of these macronutrients plays a unique role in your body. By paying attention to the specific amounts of each, you can optimize not only your overall caloric intake but also support your body's functional needs.

We work within a framework of tracking macros to facilitate sustainable progress and, eventually, move away from tracking completely. However, while tracking, there are some ways we can make it easier on ourselves! In this blog post, we’re sharing our favorite tracking tips as “macro coaches,” experienced trackers, and coaches who help our clients make tracking work for them.

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!

In today’s post, I’m sharing 5 meal ideas that use 5 totally different flavors to create 5 easy, high-protein meals for your lunch or dinner meals this week. The idea here is that you’ll prepare your proteins at the start of the week and take just 30 minutes to make your meal each night. Whether you’re cooking just for yourself or your whole family, these simple, high-protein 30-minute meal ideas can easily be scaled for multiple servings, and most use easy freezer and/or pantry ingredients that you may already have on hand!

Of the adults who overeat unhealthy foods when stressed, 33% say they do it to distract themselves from the stress. The survey finds that these behaviors are higher in women, who are more likely to report unhealthy eating behaviors as a result of stress. The percentage of those skipping meals due to stress is also higher in women, in teen girls, and in millennials.  When referring to stress here, we’re not just talking about a hard day at work. Stress encompasses feeling lonely or emotional turmoil, and then also work stress, relationship stress or caretaking, etc. There’s nothing wrong with eating foods that are less nourishing sometimes, but it can become problematic -- to our health, to our relationship with food, to our trust around food --  if we consistently use junk food as the way to regulate our emotions.

Fulfilling a craving for a burger and fries while staying goal-aligned on any old day can be a tall order, and while we fully believe in the occasional untracked meal out, why not have the best of both worlds at home? Our tips to make your lean beef burgers juicy and sweet potato fries crispy are sure to impress you and your family!

In an ideal world, we'd all have time to cook Tupperware meals with perfect macros, but life is rarely ideal, and sometimes, grabbing a quick bite is all we can manage. Eating out, even at fast-food burger places like McDonald's, Wendy’s, and Burger King, might seem like it goes against our health goals, but here's the thing: fast food can be a practical option when time is tight and cooking seems impossible, and believe it or not, there are some macro friendly choices at Mcdonalds, Wendy’s, and Burger King that can help you eat for your nutrition goals.

Restaurant nutrition information can be inaccurate at times, but planning ahead and choosing menu options that align with your macro targets can help you work towards your nutrition goals even when on the go and not eating at home. Today, we’re sharing a few of our favorite options at Chick-fil-A that can help you hit your macros while eating out - whether you’re on the road traveling or just need a quick bite while navigating your busy day.

Disneyland and Disney World: the places where dreams come true and nutrition dreams go to die…or do they? As with any out-of-routine time including vacations, work trips, anniversaries, date nights, birthdays, and holidays, we have to ask ourselves: What is the experience that I want to have during this brief time? and Does your expectation of your time away match the reality of the environment where you are going? The way that you feel during or after periods of time outside of your regular routines does not mean that any permanent changes occurred. Whether the journey of your nutrition while on your trip includes macro tracking or not, the main focus should be on making confident choices even if those choices are less efficient than normal.

Ice cream is a top three favorite dessert for me and sometimes, a small serving or just a few bites isn’t very satisfying. It can feel disappointing when you want to work towards your aesthetic goals but also want to enjoy your food. Enter: the magic that is created using the Ninja Creami. This week’s post shares two very simple recipes (plus flavor ideas!) for making low-calorie, high-protein ice cream that won’t break your macros, even if you decide to eat the whole pint.