If you have insulin resistance (due to PCOS/PMOS or prediabetes), the internet can make it feel like you need a perfect diet (or a pricey supplement stack) to make progress. You don’t. Here are four research-backed actions that can improve insulin sensitivity - plus a simple way to think about “treatment vs cure” so you know what’s realistic and sustainable.

Forget fibermaxxing. Fiberlayering is the smarter approach!  Spreading fiber from varied whole food sources across your day leads to better digestion, fullness, and overall eating habits. Here's what it means and how to start.

If you’ve ever opened a tracking app and felt like it immediately tried to shove you into “eat less, try harder” mode… same. After 15 years on MyFitnessPal, I finally tested MacrosFirst —and I get why so many of our KLN clients love it. Here’s what stood out, what I’d change, and how to set up tracking so it stays helpful (not obsessive).

Fiber is the under-hyped nutrient that can make digestion, energy, and hunger feel easier. Here are simple high-fiber foods to add to your grocery list this week.

Your gut health doesn’t need a cleanse or a cabinet full of supplements. Here are simple, evidence-informed habits that support digestion (fiber, hydration, meal pace, stress support, and food-first probiotics) plus when to see a GI doc.

Protein is showing up in everything — from candy to water — but is this focus on “high protein” actually about health, or just diet culture in a new form? This evidence-based guide breaks down what protein does, who benefits from higher intake, and how to navigate the hype without overthinking your food choices.

Tired of chasing quick fixes? Discover how diets really work, why extreme restriction backfires, and how to build sustainable fat loss habits.

Not sure how to start eating healthier? This guide breaks it down into small, doable steps - no all-or-nothing diets, just real progress that lasts.

Food noise is that constant chatter in your head about food — this post shares clear, real strategies to quiet it without restriction or rigidity.

A great online nutrition coach does more than hand you a plan — they listen, collaborate, and tailor strategies to your life. The right coach helps you master the basics, build sustainable habits, and leave with the tools and confidence to succeed long after coaching ends.

Set point theory suggests your body has a “preferred” weight it tries to maintain, but that doesn’t mean you can’t influence it. With supportive habits, a positive environment, and the right mindset, you can shift your body’s balance and create sustainable change that lasts.

Stim eating happens when you snack for stimulation, not hunger. For ADHD brains, it’s a common way to chase dopamine. Learn why it happens and how to build better tools.

Food noise is the nonstop chatter about food - what, when, and why you eat. Here’s why ADHD makes it louder, and strategies to build more peace with eating.

Aldi is packed with hidden high-protein gems. From ready-to-eat meals to protein-packed snacks and wraps, here’s your cheat sheet for easy, affordable, and macro-friendly shopping.

Think your metabolism is “slow”? Coach Kenny explains what metabolism really is, how your body burns calories, and which habits make the biggest impact. Learn the four parts of calorie burn—BMR, NEAT, TEF, and exercise—and discover practical, science-backed ways to support a healthier, more efficient metabolism without gimmicks.

Nutrition labels don’t have to feel confusing or stressful. Coach Zach breaks down how to read calories, macros, fiber, and serving sizes without overthinking, so you can make confident choices that support energy, fat loss, and food peace—whether you’re at home, traveling, or training.

This creamy, tangy, high-protein street corn pasta salad puts a macro-friendly twist on Mexican esquites. Packed with fiber and protein, it’s quick to make, perfect for meal prep, and family-approved (even toddler-approved!). Try this easy, flavourful recipe with flexible spices and toppings for a balanced dish that keeps you full and energised.

Macro tracking doesn’t have to feel like a second job. These 8 ChatGPT prompts help you plan meals, prep smarter, and stay consistent with your AI nutrition coach and sidekick.