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

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 🫶🏼✨

GLP-1s can be an amazing tool… but HOW you use them matters. 🌿As a registered dietitian with 8+ years of experience work...
05/12/2026

GLP-1s can be an amazing tool… but HOW you use them matters. 🌿

As a registered dietitian with 8+ years of experience working in top Los Angeles hospitals, I’ve worked with many clients on GLP-1s. Some didn’t lose weight or lower their A1c at all because they weren’t given the education and support they actually needed. 🤍

If you’re on a GLP-1, please focus on these 3 things:

✨ Prioritizing protein + proper nutrition
Undereating can lead to muscle loss, hair loss, low energy, poor blood sugar balance, and nutrient deficiencies.

✨ Holistic lifestyle factors
Sleep, stress, movement, hydration, and your relationship with food all matter.

✨ Strength training
Protecting lean muscle mass is HUGE, especially as we age. Muscle supports longevity, metabolism, bone density, strength, and blood sugar health.

Inside The Blood Sugar Collaborative, this is exactly what I help my clients do… improve blood sugars, lower A1c, lose weight sustainably, and heal their relationship with food without cutting out cultural foods or missing out on life.🫶🏼

Comment SHINE and I’ll send you my 5-minute video process on how I help clients lose 10-30 pounds and lower their A1c 1-5% in just 90 days, and how we can help you do this too✨

💪🏼🌿🥗🩺🤍





registereddietitian

05/11/2026

Raise your hand if you’ve ever been personally victimized by extreme wellness cultureeeeee 🙋🏼‍♀️💅🏼 There was a season of my life where I thought “health” meant controlling every ingredient, fearing food, and trying to earn my worth through wellness.

I laugh about the fish water now LOL… 🙃 but underneath it was anxiety, perfectionism, and disconnection from my body.

A huge reason I do this work today is because I know what it feels like to be trapped in food rules that promise “health” but quietly steal your peace.

Healing your relationship with food isn’t “giving up.” It’s coming back to yourself. 🤍

honestly grateful for every weird wellness era because it led me here 💛 Every little step along the way makes sense, only in hindsight.

Once I healed my relationship to food, I decided that I’d make it my life’s mission to help others do this, too. Comment below 👇🏽 if you can relate 🌻

Happy Mother’s Day! 🌸💖💫 i can’t even post this without weeping. I am so grateful for the mothers in my life. Here’s a li...
05/10/2026

Happy Mother’s Day! 🌸💖💫 i can’t even post this without weeping. I am so grateful for the mothers in my life. Here’s a little about mine.

We keep them alive with our stories, our memories. My mom is my most special gift 🎁 my Oma was too. I miss my Oma dearly.

For those missing a mom or mother figure today, my heart is with you. For those with complicated relationships or those that are estranged, i see you. My heart is with you today.

Happy Mother’s Day everyone. Drop your favorite memory about your mom below, I’d love to hear 😊

I may be wearing a white coat as a registered dietitian… but here’s what makes me me. 🫶🏼💖 I truly believe that our story...
05/09/2026

I may be wearing a white coat as a registered dietitian… but here’s what makes me me. 🫶🏼💖 I truly believe that our story is what can us to other people as human beings.

it’s so cool to me that I get to connect with all of you here. I would love to learn more about you! Please drop a little bit about yourself below and introduce yourself. Love you guys. Xoxo 💫🌞

05/08/2026

Type 2 diabetes is NOT a death sentence ‼️ and here’s what I need you to hear…

I want you to think of the person or people that you admire the most in life. That have accomplished the things that you hope to accomplish before you leave this earth. 🌍

Do you know that while they were on the path doing that very thing, they:

✅ hit rock bottom and rebuilt their lives
✅felt terrified and chose courage
✅took imperfect action WHILE fear scratched at their insides to stop… they kept going
✅made a conscious choice to let everyone and anything holding them back step to the wayside to accomplish this

and so much more. I’m gonna be honest with you. The goals and dreams that you have for your life right now. You’ve had for a long time. Even before you were diagnosed. 💖

you want to feel healthy, good in your body, confident in your skin 🌅 you deserve that.

You can visualize this person, but you feel stuck in a cycle 🔁 you almost feel like you know what to do… But you’re just not doing it. You’ve done it once before. Why isn’t it working now? 😅

You just want someone to come into your life, hold you by the shoulders and tell you exactly what to do. To guide you. 💯

And i know the diagnosis hurts. It rocked your world. It is painful 😣

but you also know that this could be an opportunity. This could be your very chance to change things around. Instead of running through the muck, it can feel like a dance. A discovery. 💡

this could be a new year. A life that you’ve always dreamed of. You just need the path to get there. And someone that cares to help you.

If you felt that this was for you today, I want you to know that it was. That this is a sign for YOU. 💘💐

and if you are ready to step into this new version of you, comment SHINE and I’ll send you a DM on how we can get you there 💫🙌🏽

Ok I had to 😝🤌🏼 if you have prediabetes or type two diabetes, which one of these resonates the most with you? Let me kno...
05/07/2026

Ok I had to 😝🤌🏼 if you have prediabetes or type two diabetes, which one of these resonates the most with you? Let me know in the comments below. 👇🏽

61% of people with diabetes worldwide experience s*xual dysfunction… yeah, we’re going there. 👀🔥Not because your body is...
05/05/2026

61% of people with diabetes worldwide experience s*xual dysfunction… yeah, we’re going there. 👀🔥

Not because your body is “broken”… but because chronically high blood sugar can damage the tiny blood vessels + nerves (aka neuropathy) in your ge***al region. Translation? Decreased sensation, arousal struggles, performance issues… and a whole lot of frustration, disconnection, and silent suffering. 💔

And here’s what really gets me… this isn’t just about s*x.

It’s about confidence.
It’s about intimacy.
It’s about feeling at home in your body again. ✨

So many people are out here blaming themselves… when really, their blood sugar has been running the show behind the scenes.

And the wild part? Most people are never even told this is connected.

That’s exactly why I do what I do inside The Blood Sugar Collaborative 💫

Because you deserve real solutions, not surface-level Band-Aids.

🚫 What we DON’T do:
❌ Restrictive diets
❌ Cookie-cutter programs
❌ Blanket, one-size-fits-all advice

✨ What we DO do:
✔️ Help you enjoy the foods you LOVE (yes, carbs included 😌) while helping you understand the science of what’s happening in your body
✔️ Lower your A1c + support sustainable weight loss
✔️ Create fully personalized plans that address YOUR root causes based on your OWN health data
✔️ Support the deeper stuff… hormones, stress, metabolism, lifestyle
✔️ Help your body actually heal so you can prevent or improve complications, so everything works better (including this 👀)

Because when your blood sugar stabilizes… your energy shifts, your mood lifts, your body responds… and your life starts opening back up again. 🌿

You’re not meant to just “manage” this forever. You’re meant to feel GOOD.

Comment SHINE ✨ if you want my 5-minute process showing exactly how I help my clients heal this — and how you can too, so you can finally take your life back.

A special happy 5th birthday to this little bean 🫘 My little rinky, my kuschel boy, my Otto 🐾💕I am so grateful for this ...
05/04/2026

A special happy 5th birthday to this little bean 🫘
My little rinky, my kuschel boy, my Otto 🐾💕

I am so grateful for this guy! They really do find you. At a time that I needed him, the universe brought us together.

I wish for 3957292000 years more, but i will cherish each one i am blessed with. I’ve learned so much from this boy. Patience, unconditional love, unbridled joy, and so much more 🥹🙏🏼

Today, we are going on special adventures and ‘splorin ✨

Everyone drop some love for this special boy below and im going to read them to him later. No, im serious 😆

05/04/2026

To put that in perspective, that’s the equivalent of nearly 3 cups of pasta 🍝 for brain 🧠 function ALONE.

i’m not saying that you’re gonna die if you don’t have that amount. Let’s put things in perspective. Yes, it’s true that if you don’t have enough carbohydrate, your body may go into ketosis. And the brain actually functions pretty well on ketones. But this is not a state that you want to stay in 💯

Your body‘s preferred energy source is carbohydrates and there’s good reason for that – even if you have type two diabetes 🫶🏼

1. Carbs are literally fuel for the car. When you eat them, your body receives energy. If you want to run, lift heavy, etc. your body needs carbs. This doesn’t change if you have diabetes. It just means that your body is not hormonally processing carbs in the proper way, and it needs help 🙏🏼

2. Carbs contain important nutrients that allow our bodies to function properly, including phytochemicals that prevent and fight disease. 🦠

3. Carbs are the only place that we can get fiber. 🌾 If we’re not getting a fiber, we’re not getting blood sugar, stabilizing nutrients, and this can impact digestion.

4. Not consuming carbs over a prolonged period of time can have a detrimental impact to your relationship with food, which can lead to binge eating and disordered eating over time 💫

If you’re stuck in this loop, you’re not alone. 💛 You just have to learn the science 🧪 and understand how your body works, so you can heal the fear you have around food. Once you do this, your life opens in beautiful ways. 🌅

The life that you are dreaming of as you’re reading, this is literally on the other side of you learning this and taking that step to heal. 🌈

And this comes from someone who’s been there. This is why I do what I do. 🌞

if you’re ready to finally heal your relationship to food, lower your A1c 1 to 5%, and lose 10 to 30 pounds in the next 90 days – comment SHINE and I will send you my five minute video process on how I help my clients do this, and how I can help you do this too 🙌🏽

Address

San Diego, CA

Website

Alerts

Be the first to know and let us send you an email when Kristina Cooke, RD - Prediabetes & Type 2 Diabetes Nutrition posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Featured

Share

Category