Kate Lyman Nutrition

25/05/2026

Every Friday, I (Kate) hit up your inbox with an email packed full of easy to digest nutrition education, stories of success, and how to navigate your goals in the real world. I love sharing the best of the best with you all. If you don't get our emails and want to, click the link below! No spam, no nonsense, just some good ol' nutrition education from me to you.

https://view.flodesk.com/pages/6109bc19dcce0e2281d310bb

22/05/2026

If you have insulin resistance, you’ve probably seen advice that’s either overwhelming, contradictory… or trying to sell you a “miracle” supplement or dietary protocol.

Here’s the good news: you don’t need a perfect routine (or a stocked supplement cabinet) to improve insulin sensitivity.

Whitney wrote a quick post breaking down 4 evidence-backed actions that actually move the needle:

- modest weight loss can help (but it’s not required)
- eating earlier + starting meals with protein
- choosing more unsaturated fats
- emphasizing higher-fiber / whole-grain carbs

And we also included an FAQ on things people always ask (like low-carb diets and intermittent fasting).

Read it here: katelymannutrition.com/blog/4-ways-to-support-insulin-sensitivity

21/05/2026

only five? 😅

20/05/2026

an updated KLN roll call (especially as this lil team of ours grows !!)⁣
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i love this team more than anything & truly think the way we collaborate, challenge, and learn from each other is what makes us so freaking good at what we do.⁣
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between the 9 of us, we have 33+ certifications/specialties and support clients through:⁣
→ breaking cycles of chronic dieting/all-or-nothing eating⁣
→ performance nutrition (endurance, strength, and hybrid athletes)⁣
→ ADHD/neurodivergent nutrition⁣
→ GLP-1 support⁣
→ pre/postnatal nutrition⁣
→ the menopause transition⁣
→ emotional eating⁣
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+ mostly helping people stop having food take up so much mental space.⁣
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swipe through to meet the humans behind KLN + comment “TEAM” to learn more about what we do.⁣

20/05/2026

If you have insulin resistance, 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.

Insulin resistance advice can feel overwhelming. Here are 4 evidence-backed ways to improve insulin sensitivity if you have prediabetes, PMOS (formally PCOS), or another metabolic condition - without extreme diets or “miracle” supplements.

18/05/2026

At KLN, we believe everyone deserves to feel good in their bodies, and that's not exclusive to gender, race, size, or sexual orientation. No matter who you are, you are welcome here.

Our coaches are highly-skilled, top notch nutrition coaches with diverse areas of expertise. Meet the KLN team.

18/05/2026

if we rewind just 10 years ago i was i a place where i lived with food consuming all my mental space & meal prep was a form of control and restriction

now it’s a tool i use to free up my brain space and make food easier (and enjoyable, bc i’m prepping food i like, not just chicken and broccoli)

what i prepped this week:

>> my every day yogurt breakfast: greek yogurt, pb powder, chia seeds, shredded coconut, berries/fruit on top

>> for lunch: roasted veggies & roasted sweet potatoes: chopped, with evoo, and lots of seasoning. made these the base and topped with rotisserie chicken, and my fav golden tahini dressing

>> cilantro lime tofu cabbage slaw from @‌nutritionbykylie

>> also on the side: hard boiled eggs, chopped carrots and cucumber and peppers, a batch of white beans in the instant pot

daily baguette not pictured

15/05/2026

Most of us aren't eating enough fiber — and fibermaxxing (cramming 40+ grams into one meal) isn't really the answer either.

Enter: fiberlayering. 🌱

It's the idea of spreading fiber intake across your whole day, from a variety of whole food sources. Better digestion. Better fullness. Better variety of nutrients overall.

Here’s a favorite Fiberlayering recipe of mine!

MACRO-FRIENDLY COWBOY CAVIAR

Ingredients

- 2 cans (15.5 oz) black beans, drained and rinsed
- 2 cans (15.5 oz) whole kernel sweet corn, drained
- 2 cans (15.5 oz) diced tomatoes with jalapeños (or add one fresh diced jalapeño)
- 100g red onion, chopped
- 200g bell peppers, chopped
- 10g cilantro, finely chopped
- 150g avocado, cubed
- Juice of 2 limes
- Salt, pepper, and chili-lime seasoning to taste (Tajín or Trader Joe's chili-lime seasoning both work great)

Instructions

1. Drain and rinse the black beans. Drain corn and tomatoes. Add beans, corn, tomatoes, onion, and bell peppers to a large bowl and mix well.
2. Gently fold in the cilantro and avocado.
Squeeze in the lime juice and season with salt, pepper, and chili-lime seasoning. 3. Mix well and serve.

Note: Sometimes I add a can of chickpeas as well for a bit more volume. 1 can of garbanzo beans adds 17g fiber!

Macros per 100g serving: 4.5g protein / 2g fat / 17g carbs / +5g fiber

Pic: Back when I first published this recipe in Memphis Health and Fitness Magazine 8+ years ago!

15/05/2026

fibermaxxing, fiberlayering, whatever. comment FIBER for my absolute favorite high-fiber recipe: cowboy caviar (though always open to suggestions for a better name?!)

14/05/2026

i had a really great recent convo with a client about how so many of us have grown up with the idea that our movement and eating habits only mattered in the context of our body composition – not our health, or wellbeing, or energy, or relationship with food, or longevity, or athletic ability, or function.⁣
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in that context, it doesn’t feel that surprising how a focus on eating purely for aesthetics may leave us with few skills, health behaviors, and/or positive habits that *actually* contribute to a an approach to food choices that fuel us through all of life.⁣
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this caption could be a novel around how we identify and shift those old patterns, practice more cognitive flexibility, build more distress tolerance, create a toolkit of skills and tools that accompany us through all the ups and downs of life - the work stress, sick, kids, busy seasons, caretaking, shifts in goals, etc.⁣
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but instead, i’m going to leave it as food for thought…

13/05/2026

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.

Fiberlayering is the fiber trend actually worth following. Learn what it is, why it works, and easy ways to add more fiber variety to every meal.