Kristina Cooke, RD - Prediabetes & Type 2 Diabetes Nutrition

Kristina Cooke, RD - Prediabetes & Type 2 Diabetes Nutrition Prediabetes and type 2 diabetes nutrition - without cutting out the foods you love! Dietitian

05/28/2026

The emotional whiplash of this is something nobody talks about 💔

After years of PCOS struggles (a diagnosis that already comes with so much to carry), trying to heal your relationship with food, and finally stepping away from the endless diet cycle…

you get diagnosed with type 2 diabetes and suddenly it’s:

“lose 30 lbs.”
“start a GLP-1.”
“see you in a month.”

No conversation about your mental health.
No support.
No plan that actually feels sustainable. 🫠

You deserve care that supports your blood sugars without destroying your relationship with food 🌿

Inside The Blood Sugar Collaborative, I help women 30+ lower their A1C naturally, improve insulin resistance, lose 10-30 lbs in 90 days, and build habits that actually last 🤍 That’s exactly why I have clients reach out 2+ years later with continued improvement in their A1C and healthy weight loss.

While there’s no right or wrong answer. There’s what feels right and aligned for YOU. If you want to try the natural route first while still protecting your relationship with food, comment “SHINE” and I’ll send you my short video process with how I help women like you do this, and how I can help you too✨

Making smarter choices at Chipotle for type 2 diabetes management! Let me tell you... those sauces will get you and ther...
05/27/2026

Making smarter choices at Chipotle for type 2 diabetes management! Let me tell you... those sauces will get you and there are many opportunities to overconsume carbs here! Would you try this? LMK in the comments below!

Swap out that burrito with all the high carb, high calorie fixin’s for this burrito bowl that’s just as tasty. This simple swap helps keep blood sugars stable while still enjoying a meal out.

here’s the thing… Cutting out foods or eliminating what you enjoy eating will never help you reach your goal long-term 💯 the only way out is through. And you must learn to enjoy your favorite foods, in a way that works for you. That is the work. That is the breakthrough that you’re looking for. ✨

Ready to find that *thing* that finally catalyzes the healing and growth you’ve been eager for? For me, nutrition did that for me and changed my life.

lf you’re ready to lower your A1C and lose the weight for good, comment “SHINE” and I’ll send you my short video explaining how I help others do this and how we can help you too! 🥗

05/26/2026

Hey, you. 🫶🏼Your A1C has been creeping up, your weight is increasing... you feel like you’ve done every diet, every method. Yet, nothing works. It’s disheartening, I know. 💯

My clients have all been in your shoes. Feeling like it’s all been done. But here’s the thing...

The diets you’ve done. Did they rely on you cutting something out? Cutting our carbs, cutting out desserts 🍨 , “you can eat as much of this, but none of this.”

Diets like that rely on restriction, rather than teaching you how to integrate all foods once and for all. They keep you stuck. They don’t address the root cause. It’s another blanket and Bandaid approach. 🤌🏼

People spend years stuck in that cycle bouncing from one restriction to the next. And no wonder the weight and A1C keep improving, only to go right back up. Because it’s not sustainable. You’re a real human with real needs. As much as we can will something to work - our bodies don’t rely on motivation. They rely on consistency and biology. 🧬

In my program, The Blood Sugar Collaborative, you’re led by a Registered Dietitian who teaches you how to actually heal your relationship to food and enjoy ALL foods - rather than cut them out. 💛🙌🏽

In 90 days in the program, my clients are able to lower their A1C 1-5%, lose 10-30 lb. and finally enjoy food again and feel confident in their skin. 🌞

Isn’t that life’s about? It’s too short to be in this feeling of helplessness, especially when the science says it’s not necessary and the only way out is through. When we heal in one area of our lives, it catalyzes healing and growth in others. And the only way out is through, babes. ✨

Ready for this to be you? Comment SHINE and I’ll send you my short video where I show you how I help my clients do this, and how we can help you do this too! XO💫

Gyro for a quick, blood sugar friendly lunch? Who wouldn’t love that!?! 🥙🔥 comment below 👇🏽 if you would try this!Simple...
05/22/2026

Gyro for a quick, blood sugar friendly lunch? Who wouldn’t love that!?! 🥙🔥 comment below 👇🏽 if you would try this!

Simple. Satisfying. Blood sugar friendly. 😍💪

You don’t need boring meals to lower your A1c. You need balance and flavor. Always. ✨

Comment SHINE and I’ll send you my five minute video on how my prediabetes and type two diabetes clients lower their A1c and lose the weight for good, without cutting out the food they love, and how I can help you do this too. 💙

05/20/2026

Of course it didn’t work. You feel stuck in your shame, with a history of yo-yo dieting. You feel like nothing works. You’ve done it all. And you’re exhausted. 😣🫶🏼 i see you.

✅you’ve tried every new diet
✅every supplement
✅You’ve worked with naturopaths, doctors, health coaches
✅you made everything homemade to the point of exhaustion and now you’re even fearful of food more than ever

it’s not for lack of effort. It’s not for lack of trying.

But ask yourself… Did those eating patterns address the very human parts of who you are? Of who we all are? 💫

Did the eating pattern rely on the premise of you can eat whatever you want – except X food? 💛

did that eating pattern actually address the very human parts of our lives, like parenthood, grief, mental health, issues, neurodivergent, capacity, time? 🫂

if they didn’t… There’s no wonder that it didn’t last. And the worst part is that you took the brunt of it. You took the blame as if this was your own failing.

but here’s the thing. I need you to know that it’s not. It wasn’t your fault. It didn’t last. It was built that way in the first place.

Anything that doesn’t address the very root of who we are, and the very human things that come up on the journey is one that is not built to last. You might get results… Until you don’t and you’re back at square one. ☝🏽

This isn’t about having the grit and determination to ignore the hardest things about living a human life. 🙏🏼It’s about building something that acknowledges those things, and withstands that difficulty so that you can still move forward, rooted and firm when those things happen.

I need you to know it’s not your fault. You are not to blame. Motivation waxes and wanes 💯 you need something that is built around lasting. That’s rooted and healing and growth and inspiration.

and that’s exactly what we build together in my program, the blood sugar collaborative. If you’re ready to finally lose the weight for good and lower your A1c 🙌🏽

Comment SHINE and I’ll send you my short video process on how I help my clients do this, and how we can get you there to

05/19/2026

Type 2 diabetes is NOT a life sentence. 🌤️💛

I know how scary it can feel when you start reading about complications online. Your brain immediately spirals into:
“What if that happens to me?”
“Did I already ruin my body?”
“Am I doomed?”

You are not doomed. And you are absolutely not alone. 🤍

Yes, unmanaged blood sugars over time can increase the risk of complications like:
✨ Cardiovascular disease
✨ Neuropathy
✨ Kidney disease

But here’s the part so many people never hear loud enough:

Your body is incredibly resilient. 🌱

Your blood sugars can improve.
Your energy can improve.
Your A1c can improve.
Your health trajectory can absolutely change.

I’ve seen women lower their A1c 1-5%…
Lose 10-30 pounds…
Reduce their cravings…
Feel more confident around food…
And finally stop living in fear every single day. ☀️

This diagnosis does NOT mean your future is already written.

You do not have to be perfect.
You do not have to cut out every food you love.
You do not have to punish yourself into “healthy.”

Small, consistent changes matter more than all-or-nothing extremes. 🫶

And if you’ve been feeling exhausted, overwhelmed, emotional, scared, or ashamed…
Please hear this:

You deserve support, not judgment. 💛

Comment SHINE if you want my step-by-step process how we help you lower your A1c, lose weight, and improve your blood sugars without giving up the foods you love ✨

Your Starbucks order doesn’t have to send your blood sugar into orbit like a caffeinated rocket ship 🚀☕️A typical grande...
05/18/2026

Your Starbucks order doesn’t have to send your blood sugar into orbit like a caffeinated rocket ship 🚀☕️

A typical grande iced white chocolate mocha can have around 54g of sugar… but this swap brings it closer to 26-30g while still tasting creamy, sweet, and actually satisfying 🤍

Order this instead:
☕️ Grande iced coffee
🥛 Milk foam
🚫 No whip
🤍 1 pump white chocolate mocha sauce
🍦 1 pump sugar-free vanilla

And pair it with a string cheese for protein 🧀✨

That tiny protein add-on can help slow the blood sugar spike and keep you fuller longer instead of hitting that “I need a nap and a pastry immediately” wall an hour later 😅

You do NOT have to cut out Starbucks, carbs, or the foods you love to improve your blood sugar. Sometimes it’s just about learning simple swaps that make your body feel more stable, energized, and supported 🌿

Comment SHINE if you want my video process showing how I help women 30+ lower their A1c 1-5% and lose 10-30 pounds in the next 90 days without cutting out the foods they love ✨

05/16/2026

You finally made it through 9 months of gestational diabetes…
The insulin shots.
The fear.
The constant blood sugar checks.
The worry about your baby being healthy. 🤍

And now you’re postpartum… exhausted, emotional, sleep deprived, trying to care for a newborn while maybe also chasing a toddler around the house with cold coffee in your hand and zero time for yourself. 🫠☕️

Maybe your relationship feels strained.
Maybe you’re anxious about going back to work.
Maybe your body doesn’t feel like yours anymore.
Maybe you’re grieving the version of life you thought you’d have after pregnancy.

Then at your postpartum appointment, you hear:
“Your A1c is still high.”
“You have type 2 diabetes.”
“You should start keto.”

And suddenly it feels like the ground disappears beneath you.

After 8+ years as a registered dietitian specializing in type 2 diabetes, I’ve seen this story time and time again… and there needs to be SO much more support for women in this season of life. ❤️‍🩹

Because this isn’t just about food.
This is mental health.
Hormones.
Sleep deprivation.
Stress.
Motherhood.
Identity.
Healing.
Survival.

That’s exactly why I created my program.
I see you. I feel you. And you do not have to navigate this alone. ✨

Whether you had your baby yesterday or 10 years ago… support still matters. And it does NOT have to mean cutting out all the foods you love to lower your A1c and lose weight for good.

Comment SHINE and I’ll send you my 5-minute video process on how we help women lower their A1c, lose weight sustainably, and finally feel like themselves again without keto or food guilt. 🌞

Your doctor told you to “just take Metformin and lose weight.” 🫠But here’s the problem… that advice leaves out the how. ...
05/14/2026

Your doctor told you to “just take Metformin and lose weight.” 🫠

But here’s the problem… that advice leaves out the how.

It leaves out:
✨ how to balance your blood sugars without obsessing over food
✨ how stress and poor sleep impact your A1C
✨ how to eat in a way that actually feels sustainable
✨ how to stop the restrict-binge cycle
✨ how to build habits that work in REAL life

As a Registered Dietitian who helps women 30+ with prediabetes and type 2 diabetes lower their A1C and lose weight for good, I can tell you this: managing blood sugar is about so much more than taking a medication and hoping for the best. 🤍

Yes, Metformin can be a helpful tool for some people. But lasting change comes from learning how to support your body with realistic nutrition, blood sugar balance, movement, mindset, and lifestyle habits you can actually stick to long term 🌿

You deserve support, education, and a clear roadmap. Not just “good luck.” 💛

Comment SHINE and I’ll send you my free 5-minute video where I walk you through the exact process I use with my clients to help them lower blood sugars, improve their relationship with food, and create sustainable results… and how we can help you too ✨

05/13/2026

🥚 High-Protein, High-Fiber Egg McMuffin Meal Prep 🍄🍳

A blood-sugar-friendly breakfast that keeps you full, fueled, and is ABSOLUTELY DELISH 🙌 who doesn’t love a healthier egg McMuffin?!

Here’s how to make it:

🥄 Ingredients:
• 8 eggs
• 1 pint (2 cups) egg whites
• ¾ cup low-fat cottage cheese
• ¾ tsp salt + ½ tsp pepper
• 2 cups spinach (chopped or whole)
• 4 oz sliced mushrooms
• ¼ cup low-fat shredded or sliced cheese
• 1 tbsp olive oil mayo
• 6–8 whole grain English muffins (I use Thomas’ 100-calorie)

🔥 Directions:
1. Preheat oven to 375°F / 190°C.
2. Blend egg whites, cottage cheese, salt & pepper until smooth (few seconds).
3. Pour into a bowl, add eggs, and whisk.
4. In a parchment-lined 9x13 pan, spray with oil, add egg mixture.
5. Add spinach & mushrooms.
6. Bake ~15 min or until set.
7. Toast English muffins, spread cheese on one side, mayo on the other.
8. Slice egg bake into 6–8 squares and build your sandwiches.
9. Store for the week and serve with fruit or a side you love 🍓🍎

Blood-sugar balance never tasted so good! 🧡 save this for later!

👇 Want to get your A1C in range and lose the weight for good, without cutting the foods you love?

Comment READY and I’ll send you my short video process how we help my clients do this, and how you can too - in just 90 days 🫶🏼✨

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