Something's off. You can feel it.
Maybe you got a lab result that raised a flag. Maybe you've been tired, puffy, and frustrated for longer than you can remember. Maybe you just started a GLP-1 medication and realized the TikTok girlies don’t know what they’re talking about.
Whatever brought you here — prediabetes, a Type 2 Diabetes Mellitus diagnosis, insulin resistance, sleep apnea, PCOS, a prescription, or just a gut feeling that something isn't right — you're in the right place.
I'm Kara, a registered dietitian. I help people understand what's happening in their bodies and build a way of eating that actually works — with or without medication, and without overhauling your entire life to do it.
“Eat less, move more” isn’t a real plan.
You've probably been handed a warning, a diagnosis, or maybe even a prescription, and sent on your way with a pamphlet or a referral, at best. But no playbook for your real life, no one to answer your questions, and no one to check in with if things do go as planned. That’s what I’m here for.
You’re not Serena Williams. You don’t have a team of doctors, personal trainers, chefs, and unlimited childcare. You have a full-time job, a limited budget, a family to feed.
Well, guess what? You don’t have to be perfect, or a world-class athlete married to a tech billionaire, to manage your blood sugar. You need a plan to evaluate where you’re at now, how you got here, understand what works, and build the routines that work in your. real. life.
MS, RDN
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Telehealth
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youtube educator
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MS, RDN 〰️ Telehealth 〰️ youtube educator 〰️
evidence-based nutrition.
real life recommendations.
I'm Kara Craddock, MS, RDN — a registered dietitian specializing in insulin-related chronic diseases. I work with people navigating prediabetes, insulin resistance, PCOS, and GLP-1/GIP weightloss medications like Ozempic, Wegovy, Mounjaro, and Zepbound (or not!).
I've spent years watching people, including my own family, get dismissed, confused, or handed advice that was technically correct but completely impossible to follow. My job is to translate the science into something you can actually use — whether that's through free content, my YouTube channel, or working together one-on-one.
And I didn’t grow up a perfect eater — far from it, actually! You can trust that I won’t judge or shame even your most embarrassing thoughts, feelings, or actions around food. Happy to tell you a story or two fo my own.
Working with me, there’s no shame and no perfection required.
let’s talk about you.
taking weightloss meds?
cool. let’s make it work to it’s full potential!
GLP-1 and GIP medications like Ozempic, Wegovy, Mounjaro, and Zepbound can be genuinely life-changing — and they work a lot better when your nutrition is working with them, not against them.
Here's what doesn't get talked about enough: when these medications suppress your appetite, they suppress all of it. Without the right nutritional foundation, it's easy to under-eat protein, fiber, and especially vitmins and minerals — the things that actually keep you healthy not just thin.
That's not a reason to avoid the medication. It's a reason to have a dietitian in your corner while you're on it.
not taking meds?
awesome. not necessary for success!
Insulin resistance, PCOS, and prediabetes are all highly responsive to nutrition and lifestyle changes — and many people manage their conditions effectively without pharmacology, full stop.
But you’ve almost certainly gotten mixed messages about what to eat and how to move to actually moving the needle (no pun intended) on your blood sugar. That's where I come in. Whether you're newly diagnosed, years into managing your condition, or just starting to connect the dots, we'll build something that fits your real life — not an idealized version of it.
You don't need a prescription; you just need a place to start.
start here — it’s free
I make content specifically for people who don’t have the time, the money, or the desire to work with a dietitian. Seriously…I want to help you get healthy even if we never meet. This stuff is for you.
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This is for everyone following along with my free diabetes prevention program YouTube series. It includes exercise recommendations, habit trackers, a meal plan, and more. Imagine if Mad Libs & Atomic Habits had a baby.
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95% of Americans don’t eat enough fiber and yet even a modest increase in fiber intake can DRAMATICALLY decrease the risk of insulin resistance, prediabetes, Type 2 Diabetes, cardiovascular disease, obesity, certain cancers, and wildly improve gut health. This one also includes high-fiber pantry staples, recipes for people (like me) who don’t cook, and even dietitian-approved FAST FOOD orders.
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Card-carrying Costco member here. This one includes my warehouse shopping list to stock my home with healthy components that make meal prepping, snacks, and cooking dinner easy (even if you’re the type who—gasp—cooks)!
I won’t send you junk, I promise. I once had to abandon an entire email address because my inbox was overrun with garbagio. I get it.
"After months of hitting a wall and comparing myself to versions of myself when I had much more time and energy for healthy habits, Kara's program is truly the first thing that has actually helped me change my mindset, return to the basics, and most importantly stick to the habits I want to practice daily."
— Katherine Fraser Light Chovil, former client