About Vicki Kron

Hello, I’m Vicki Kron. I specialize in helping people with Type 2 diabetes stabilize blood sugar, reverse nerve damage where possible, and build a way of eating and moving that feels natural, not punishing. My work blends practical nutrition, simple movement, sleep optimization, and stress management with steady measurement so progress is visible and repeatable.

Why I do this

Most people don’t need another complicated diet; they need a reliable system. A plan that respects real life, that reduces decision fatigue, and that makes the healthy choice the easy choice. I’ve walked this road myself: I lost 50 pounds, brought my A1C down to 5.9%, and learned how to maintain results through holidays, travel, and stressful seasons. That experience shaped the method I now teach.

What “reversing complications” really means

Reversal is about function and quality of life. When blood sugar normalizes, oxidative stress falls and micro‑vessels start to heal. Over time, many people notice less tingling and burning in their feet and hands, better balance, fewer nighttime cramps, clearer vision between eye exams, steadier energy, and more confidence around food. This isn’t magic; it’s physiology responding to a healthier daily environment.

Core principles that drive results

1) Stabilize glucose first

Center meals on protein.
Add non‑starchy vegetables for volume and nutrients.
Personalize carbohydrate amounts and timing based on meter or CGM data.
Use fats for flavor and satiety; avoid the cycle of low‑fat products that add sugar to compensate.

Small improvements in fasting glucose and post‑meal curves compound into better A1C, easier weight management, and calmer appetite signals.

2) Design your food environment

Stock high‑protein options that are ready in minutes: rotisserie chicken, eggs, canned tuna and salmon, Greek yogurt, cottage cheese, jerky without sugar.
Pre‑prep vegetables: washed greens, cut cucumbers, cherry tomatoes, frozen broccoli and cauliflower.
Keep simple sauces without added sugar: olive oil, lemon juice, mustard, vinegar, herbs, and spices.
Remove triggers you don’t genuinely want to navigate daily.

When your kitchen is set up for success, discipline becomes momentum.

3) Move most days, build strength twice a week

A 10–15 minute walk after meals can flatten glucose spikes.
Two or three short strength sessions (bodyweight, bands, or dumbbells) improve insulin sensitivity and protect muscle, which matters for metabolic health and independence as you age.
Consistency beats intensity; the perfect workout is the one you actually do.

4) Sleep as a glucose strategy

Protect a 7–9 hour sleep window.
Reduce late caffeine and bright light; create a simple wind‑down routine.
If sleep is tough, start with a consistent wake time and morning light exposure; stability during the day improves stability at night.

5) Manage stress without overhauling your life

Two minutes of slow breathing before meals lowers sympathetic tone and supports digestion.
Short outdoor walks change your physiology quickly.
Keep a “worry pad” and offload tasks before bed.

A practical starting plan

Step 1: Baseline

Metrics: fasting glucose for 7 days, post‑meal readings at 60–120 minutes for two meals/day, current weight and waist, last A1C and lipid panel.
Symptom inventory: neuropathy sensations, energy, sleep, cravings, digestive comfort.

Step 2: Meal templates

Breakfast options:
- Eggs with sautéed spinach and feta; coffee or tea without sugar.
- Greek yogurt with cinnamon and walnuts; optional berries if tolerated.
Lunch options:
- Rotisserie chicken salad with olive oil and lemon; olives or nuts on the side.
- Tuna and avocado lettuce wraps with cucumber and pickles.
Dinner options:
- Salmon, roasted vegetables, side salad.
- Beef and broccoli stir‑fry cooked in avocado oil; cauliflower rice if desired.
Snacks (if needed): cottage cheese, cheese and cucumber slices, jerky without sugar, a boiled egg, or celery with peanut butter.

Step 3: Movement

Walk most days; add 10 minutes after your biggest meal.
Strength twice a week: squats to chair, wall push‑ups, rows with a band, 2–3 sets each.

Step 4: Adjust

Review data weekly.
If post‑meal numbers are high, lower the carb portion at that meal or move carbs to later in the day if you tolerate evening better.
If hunger persists, increase protein and add low‑carb vegetables and water; check sleep and stress.

Foot care and neuropathy support

Daily inspection, properly fitting shoes, immediate attention to hot spots and small cuts.
Consider alpha‑lipoic acid and B‑complex with medical guidance.
Keep toenails trimmed and moisturize heels; see a podiatrist for problematic calluses.

Eating out, traveling, and holidays

Scan menus for protein‑centric mains; swap sides for vegetables or salad, add olive oil and lemon.
For travel, bring protein options and a water bottle; don’t rely on airports and gas stations.
During holidays, decide in advance which foods are worth it, eat protein first, and take a short walk after the meal.

Supplements: minimal and targeted

Omega‑3s if your diet is low in fatty fish.
Magnesium for sleep or cramps if your doctor agrees.
Vitamin D based on labs.
Avoid “miracle” blends that promise fat loss or sugar blocking.

Working with your clinician

Never change medications without guidance.
Bring your meter data to appointments; clinicians appreciate objective trends.
As glucose stabilizes and weight changes, prescriptions often need adjustment; do this together and safely.

A personal note

Progress isn’t linear. You’ll have great weeks and tough ones. That’s normal. The plan is built to survive real life: birthdays, travel, job stress, holidays. When you miss, resume the next meal; the quicker the reset, the smaller the detour. I’m here to help you build a system that feels like you and works for the long haul.

Ten reminders for the journey

You don’t have to be perfect to make progress.
Protein anchors meals.
Vegetables add volume and micronutrients.
Carbs are individualized, not judged.
Movement is medicine.
Sleep is metabolic magic.
Stress tools can be tiny and effective.
Simplicity beats novelty.
Data guides, not shames.
Kindness to yourself sustains the change.

Invitation

If you’re ready to stabilize blood sugar, reduce complications, and feel proud of your daily routine, start with one habit today. Win the day. Then the week. The transformation you want is the sum of small steps repeated with care.