Kim Dugan - Integrative Nutrition Health Coach

Kim Dugan - Integrative Nutrition Health Coach Empowering adults to feel their best through food, lifestyle changes, and weight loss. 🚫 Diets. Hi there! I help people transform their life!

I am an Integrative Nutrition Health Coach specialized in wellness lifelong programs. I will help you identify the root cause of your symptoms and heal naturally thru the power of organic whole foods. I will guide you in the process of how to shift your thoughts, actions and emotions by creating healthy habits that will keep you balanced in your lifestyle factors as relationships, career, physical activity and spirituality. I am here to share with you my own experience and my resources so you can find happiness in your journey and achieve life long results!

❤️ Don’t Sugarcoat Your Health! You Can Manage and Thrive with Diabetes ❤️A diabetes diagnosis doesn’t define you — it s...
11/14/2025

❤️ Don’t Sugarcoat Your Health!

You Can Manage and Thrive with Diabetes ❤️

A diabetes diagnosis doesn’t define you — it simply gives you a starting point to take back control of your health.

With the right guidance, you can balance your blood sugar, boost your energy, and build a lifestyle that truly supports long-term wellness.

✨ You are capable of thriving, not just managing. 💃🏼

How a Health Coach Supports Diabetes Care:
• Helps you create balanced meals that keep blood sugar steady
• Guides you in reducing stress to support hormone and glucose balance
• Builds realistic movement routines for better insulin sensitivity
• Teaches you how to break sugar cravings and understand nutrition labels
• Offers accountability, motivation, and education at every step
• Supports prediabetes, Type 2 diabetes, and overall blood sugar management

💙 Today is World Diabetes Day — share this with someone who needs encouragement.

👉 Ready to feel more in control of your health?

Message me today. I’ll help you build a personalized lifestyle plan so you can feel steady, strong, and supported on your diabetes journey.



Understanding Carbohydrates: What You Really Need to Know! Carbs often get misunderstood, but they’re one of your body’s...
11/14/2025

Understanding Carbohydrates: What You Really Need to Know!

Carbs often get misunderstood, but they’re one of your body’s main sources of fuel.

The secret isn’t avoiding them — it’s choosing the right ones.

✔️ Carbs 101
Carbohydrates break down into glucose, giving your body the energy it needs for focus, movement, and metabolic balance.

✔️ Not All Carbs Are the Same

🤍 Simple Carbs: Quick energy, fast blood sugar spikes.

🤍 Complex Carbs: Steady energy, fuller for longer, better blood sugar balance.

✔️ Why Quality Matters
Choosing the right carbs supports:
Stable blood sugar
Better digestion
Sustained energy
Healthy weight goals

✔️ What to Look For
Fiber-rich options
Whole, minimally processed foods
Clean, simple ingredient lists
Carbs paired with protein or healthy fats for better balance

✔️ Remember
Carbs aren’t the enemy — understanding them is the key.

Ready to learn more?

Drop a “CARBS” in the comments to get early access to my upcoming eBook.

Understanding Carbs, where I break down carb types, food lists, label reading, and how to balance carbs for energy, weight, and blood sugar.

📥 Want it sent directly to you?

Send me a DM with the word CARBS and I’ll add you to the list!



Tag a carb-loving friend who needs this breakdown! 🍝✨

✨ 21 Days to Transform Your Life ✨Are you ready for the holidays? Real change starts with consistency — not perfection.I...
11/11/2025

✨ 21 Days to Transform Your Life ✨

Are you ready for the holidays?

Real change starts with consistency — not perfection.

In just 21 days, you can reset your body, mind, and soul through small daily habits that create lasting results. 🌿

💪 Move your body with purpose
🥗 Nourish yourself with real food
🧠 Feed your mind with gratitude
💖 Reconnect with your soul
💰 Be intentional with your finances
😊 Choose joy, every single day
Your transformation begins when you decide to show up for you.

One day at a time, one choice at a time. 🌸
—
🩵 Ready to start your 21-day journey?

DM to design your personalized 21-Day Wellness Plan and feel your best from the inside out.


🇺🇸 Honoring Veterans Day 🇺🇸Today I’m honoring my uncle Joe Valle (Joito) — whose dedication and service to our country c...
11/11/2025

🇺🇸 Honoring Veterans Day 🇺🇸

Today I’m honoring my uncle Joe Valle (Joito) — whose dedication and service to our country continue to inspire me every day.

Because of him, my company, Kim Dugan Health Coach LLC, is proudly registered with the U.S. Department of Veterans Affairs (VA) as an approved out-of-network provider.

This means that veterans can access holistic health and wellness coaching services through my practice — supporting areas like stress management, nutrition, sleep, inflammation, and overall well-being.

If you’re a looking to improve your health and quality of life, I’d love to connect with you.

💬 Schedule a complimentary discovery call to explore how we can work together to support your health goals.

With gratitude to all who have served — today and every day, we thank you. 🇺🇸

Are You Team Coffee or Team Matcha?Both have their loyal fans but not all coffees (or matchas!) are created equal. The d...
11/09/2025

Are You Team Coffee or Team Matcha?

Both have their loyal fans but not all coffees (or matchas!) are created equal.

The difference is in the quality and how your body feels after that first sip.

☕️ If you’re Team Coffee:
Choose organic, mold-free, and low-acid beans to avoid unwanted toxins that can cause jitters or crashes. You can also explore mushroom coffee blends — they deliver smoother energy, less anxiety, and added adaptogens for focus and balance.

🍵 If you’re Team Matcha:
Opt for ceremonial-grade organic matcha, bright green in color with a smooth taste. Avoid culinary-grade or dull-colored powders, which often contain fillers and less antioxidants. A high-quality matcha gives you calm, sustained energy thanks to L-theanine and gentle caffeine.

Both can fit beautifully into your healthy lifestyle!

💚 it’s all about quality and how your body responds.

💬 Want help finding the right energizing ritual for you?

Work 1:1 with Coach Kim to create balanced routines that support energy, gut health, and focus — naturally.

✨ Your Daily Choices Shape Your Health! ✨Small, consistent habits lead to lasting change!✅ Eat more protein and fiber🏋️‍...
11/09/2025

✨ Your Daily Choices Shape Your Health! ✨

Small, consistent habits lead to lasting change!

✅ Eat more protein and fiber
🏋️‍♀️ Do strength training 2–3x per week
💧 Drink 64 oz of water (or half your body weight in ounces)
🧠 Start your day with morning pages or journaling
😴 Prioritize quality sleep
🚶‍♀️ Walk daily for overall health and balance

Every step counts toward feeling your best — mind, body, and soul. 🌿

✨ Ready to take your wellness to the next level?

Work with our team and create a personalized plan that fits your lifestyle!

👉 Follow for daily inspiration & wellness tips 💚

🌿 Morning Glow in a Glass 🌞Start your day feeling refreshed, energized, and nourished with my favorite green juice break...
11/07/2025

🌿 Morning Glow in a Glass 🌞

Start your day feeling refreshed, energized, and nourished with my favorite green juice breakfast ritual!

Packed with vitamins, minerals, and antioxidants, this blend supports gut health, reduces inflammation, and gives your body the natural boost it deserves — no caffeine crash included!

🥒 My Go-To Green Juice Recipe:
1 cucumber
2 celery stalks
1 green apple or pear (for a touch of sweetness)
1 handful of spinach or kale
½ lemon (peeled)
1-inch piece of fresh ginger

Optional: a few mint leaves for extra freshness

Blend or juice, pour over ice, and sip slowly while setting your intentions for the day. 🌱✨

Remember — when you start your morning with nourishing choices, your body and mind follow that rhythm all day.

Follow for more recipes and wellness tips!

Join our team!



🌿 Longevity Starts with Daily ChoicesLiving longer isn’t just about adding years, it’s about adding life to those years....
11/01/2025

🌿 Longevity Starts with Daily Choices

Living longer isn’t just about adding years, it’s about adding life to those years.

True longevity is built through habits that nourish your body, balance your mind, and align with your purpose.

As a Health Coach, I help you:
✨ Understand your body’s unique needs from nutrition to sleep to stress management
🥗 Build sustainable eating habits that reduce inflammation and support cellular health
💤 Improve your energy, sleep, and hormone balance naturally
🧘‍♀️ Develop daily rituals that keep your mind calm and focused
💪 Prevent chronic illness by addressing root causes not symptoms

💥Longevity is not achieved overnight. It’s the result of consistent, intentional choices made every day.

Let’s create a plan that supports your healthiest, longest, and most vibrant life. 💚
—

Empowering you to age with strength, clarity, and vitality.

Halloween treats can be fun—but too much sugar can play tricks on your A1C and your overall health. 🍬Your A1C measures y...
10/31/2025

Halloween treats can be fun—but too much sugar can play tricks on your A1C and your overall health. 🍬

Your A1C measures your average blood sugar levels over the past 3 months.

When it’s high, it can lead to fatigue, inflammation, cravings, and even long-term metabolic issues.

But here’s the good news ! you can enjoy the season without the sugar rollercoaster! 🍫✨

Here’s how:
🧡 Pair sweets with protein or healthy fats to reduce blood sugar spikes.
🧡 Choose dark chocolate or fruit-based treats instead of refined candy.
🧡 Stay hydrated and move your body daily — even a short walk helps balance glucose.
🧡 Focus on real, whole foods to keep your energy and hormones steady.

If your A1C has been creeping up or you’re struggling with cravings, energy crashes, or weight changes — I can help you get back in balance through food, lifestyle, and stress management.

Let’s turn those scary sugar habits into healthy ones — naturally. 💪🍂

📩 Message me to learn how my personalized wellness programs can help stabilize your body and optimize your health from the inside out.


10/25/2025

🥤 How to Make a Healthy Smoothie (The Right Way!)

A smoothie can be a nutrient-packed meal or snack—but only if it’s made with the right balance of ingredients. When done correctly, smoothies can support energy, digestion, hormone balance, and even help manage chronic conditions by nourishing the body at a cellular level. 💚

✨ Step-by-Step:
Choose Your Base 🥛
Unsweetened almond, coconut, or oat milk- Water or coconut water for lighter blends ( I prefer water! )

Add Fiber + Nutrients 🍃
A handful of spinach, kale, or zucchini
½ cup frozen cauliflower or cucumber (great for gut health + texture!)

Add Protein 💪
1 scoop of clean protein powder
Or ½ cup Greek yogurt or silken tofu

Add Healthy Fats 🥑
1 tbsp chia seeds, flaxseeds, almond butter, or avocado

Add Natural Sweetness (optional) 🍓
½ banana, ½ cup berries, or a few drops of stevia/monk fruit

Boost It! 🌟
Add adaptogens, greens powder, or collagen for an extra wellness touch

Blend until creamy, pour into your favorite glass, and enjoy the nourishment 🌸

🩷 Why Smoothies Can Be Powerful:
When made correctly, smoothies deliver nutrients your body can easily absorb, helping reduce inflammation, balance blood sugar, and boost energy.

Even if you’re living with a chronic condition, remember this — wellness is not a static state. You can always move toward healing, vitality, and balance.

Our goal shouldn’t be just to avoid sickness — it should be to thrive in life. 🌿✨


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Fort Lauderdale, FL

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+19543993083

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