Katie Thomas Nutrition

05/14/2025

💥 Tired of doing everything right and still watching your blood sugar creep up?

If you’ve ever:
🔹 Cut carbs but haven't gotten the results you wanted
🔹 Lost a few pounds only to gain them back
🔹 Been told "it’s just your age" or "your genes"

…but deep down you know there has to be a better way to reverse insulin resistance without extreme diets or more meds…

I’m putting together a free masterclass for people who are READY to finally understand what’s really going on with their blood sugar - and what to do about it.

💬 Comment “YES” below if you want the invite.

02/27/2025

🏃‍♂️ Fun fact: Just 10 minutes of walking after meals can lower post-meal blood sugars! Have you tried it? Tell me how it went! 👇

02/12/2023

🏈 What better way to, ahem, KICKOFF my website than with a Game Day recipe? Enjoy!

This Whole-Food, Plant-Based, BBQ Cauliflower Wings recipe is a surprising and nutritious alternative to traditional chicken wings.

02/17/2022

Physical activity is a huge player in insulin sensitivity. What’s stopping you from getting in some more physical activity? 🚵🏃‍♀️🏋️‍♀️🏊🧹 (yes that’s a broom emoji - cleaning is physical activity!)

Today, I’m sharing my story of adding in physical activity that’s right for me into my life. In the future I’ll share some more ideas that work for my clients and might work for you, too!

One year ago, I was in the worst shape of my life. Not because I hadn’t taken care of myself but because I had a 1.5 year old and a 6 month old. I had been very sick and not able to eat well or get much physical activity during my pregnancies 🤰. Then I had two kids and I just felt too tired and busy to get much physical activity (beyond chasing the kids around.)

Then, my neighbor friend invited me to go to her gym with her.

One year ago today, I stepped into the gym for the first time. I went to an amazing class with my friend.

The next day, I could hardly walk or move at all 😩. I made a game with my son of sliding down the stairs when we had to traverse them because there was no way I could walk down. The day after that was, if possible, even worse.

Then I went back to the same class a few days later, and although I put in about the same amount of effort, I was way less sore than I had been the first time!

I sure didn’t want to lose what I had gained so I kept going. Now it’s been a full year and I’m in the best shape of my life so far💪. Now I can’t imagine not working out. It’s been amazing not only for my physical but also my mental health.

I can’t resist sharing with you the best conversation with my now 2-year-old son on the way to the gym yesterday:

Levi: Mama, do you work and the gym and Daddy works at work?

Me: Well, Daddy does work at his work, but I workOUT at the gym which means I do exercise to get stronger. I don’t work there.

Levi: Oh. Are you mostly strong now or not yet?

Me: Well, I’m a lot stronger than I was but I still want to keep getting stronger.

Isn’t he the sweetest??

I’ve started and stopped various workout routines ever sense high school, but nothing ever stuck. Why did it stick this time? I’ve thought of a few reasons:

1: I saw improvement quickly and I didn’t want to lose it

2: I had a workout buddy to keep me accountable and make it more fun

3: the gym has childcare so I had a little break from my full-time job of caring for my kids

4: the class I went to mostly had women of all different body types and abilities so I didn’t feel so self-conscious with a bunch of body-builder men working out around me like I’ve experienced at other times.

I can’t wait to see where another year of consistently putting in the work takes me!

02/17/2022

02/16/2022

💉Have you ever felt nervous to take your diabetes medication because you were concerned it could cause low blood sugar? You are not alone!

Thankfully, in this situation, knowledge is power 💪. Optimizing your medication and lifestyle management can reduce your risk of ever experiencing a low. But if it does happen, it’s good to be prepared.

Save a copy of this graphic - you can even print it out if you want - just in case you ever need it.

Sometimes this is called the 15-15 rule because you eat 15 grams of sugar 🍬 then check again in 15 minutes 🕒 and repeat as needed.

💫Bonus tip: if you are at risk of having lows, try keeping a source of sugar such as a juice box or glucose tablets in your car and by your bed because lows seem to happen overnight or when you are out and about and haven’t eaten in a while.

Have you ever had low sugar? Tell me about it in the comments.