As the back-to-school season kicks into high gear, mornings can often feel like a rush as you’re trying to get everyone out the door. Something we preach to our clients is the importance of starting the day with a high-protein and high-fiber meal and that can sometimes be tough to do when mornings are busy or even chaotic.  That’s where this easy breakfast burrito meal prep recipe comes in! Packed with protein, veggies, and flavor, these make-ahead burritos are a lifesaver (and not just for busy parents). Whether you’re prepping for a week of school or need a grab-and-go breakfast option, this simple recipe is one to add to your rotation. Read on for how to make these delicious breakfast burritos in just a few steps!

Fasted cardio isn’t a magic fat-loss tool. While you may burn more fat during the workout, the difference disappears over 24 hours — unless you’re an endurance athlete training specifically to improve fat utilization. Intermittent fasting is generally not recommended while breastfeeding, especially early postpartum, when nutrient and energy needs are high to protect milk supply. Mouth taping has limited evidence for specific conditions like mild sleep apnea but offers no proven broad health benefits. Protein and fiber aren’t competitors; both are essential for satiety, health, and performance, and most people benefit from eating more of each! If you’re hungry despite eating “healthy,” add more protein or healthy fats and consider higher-volume foods. Workouts under 45 minutes can be highly effective if they’re well-structured and purposeful. The key takeaway: skip the absolutes and choose what works best for your goals, lifestyle, and body.

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.

Have influencers convinced you that modern food is toxic, and that the only way to be healthy is to eat like your ancestors?

I explore the myths behind these trends, what actual science says about early human diets, and why “natural” doesn’t always mean better. Plus, we break down food fears, additives, and the realities of our modern food environment.

What we eat can actually say a lot about our relationship with the planet. But when it comes to sustainability, there’s a lot of noise out there. Is going vegan the answer? Is almond milk ruining the environment? Does eating local really make a difference? In a recent episode of our podcast, How to: Fitness, we delve into this topic and get curious about the impact of our food choices on the environment.

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.

Menopause is a major physiological shift, period. For any woman going through the menopause transition, the bombardment of “solutions” and “hacks” can feel really overwhelming. But here’s the good news: navigating menopause probably doesn’t require overhauling your entire life, chasing endless biohacks, or spending your entire retirement fund on fancy supplements. Support matters—yes—and having a great care team is important. But more often than not, it’s not about doing more, more, more. It’s about doing what matters most.

Protein supports lean muscle tissue, hormone production, immune function, bone health, and helps keep you full and satisfied between meals. It plays a critical role in how your body looks, feels, and performs. It’s especially important during fat loss goals, when we want to preserve lean muscle and manage hunger. But even outside of a calorie deficit, a higher protein intake supports better body composition, recovery, and long-term health. So, knowing that protein is indeed important, the question becomes:How much protein do we actually need to eat to get these benefits?

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!).

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.

Fat loss can feel like a never-ending tug-of-war. You work hard all week, but then life throws you a curveball, and suddenly, your progress feels shaky. It’s easy to get caught in an all-or-nothing mindset, but what if the secret to success wasn’t about being perfect at all? Instead of seeing every bump in the road as a setback, what if you could learn to navigate them with a little more flexibility and a lot more compassion? Let’s talk about how to find that balance in pursuing your weight loss or body composition goals without feeling like you’re always starting over.

Having a list of “green light”  meals that are tried and true options for you (and your family) and also meet your preferences, budget, and time constraints can eliminate decision fatigue and reduce information management -- especially at times when you’re feeling exceptionally exasperated. 

While I can’t create that “green light” menu for you, I hope you can take some inspiration from our KLN coaches and our go-to green light dinner meals. 

Food marketing isn’t just about selling products. It’s a multi-billion-dollar industry designed to shape what we eat, what we crave, and even how much we consume. And because it’s everywhere, it not only sways our buying patterns but also influences our eating behaviors in ways we don’t always realize.

But here’s the thing: when we understand these tactics, we can make more informed choices, think critically about the messages we’re being fed, and take back control in a world where marketing is everywhere. You can deep dive into this topic (and how it impacts you and your consumption!) in this podcast episode or keep reading for some of the key takeaways.