Kim Dugan - Integrative Nutrition Health Coach

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Fort Lauderdale, FL
Kim Dugan - Integrative Nutrition Health Coach

Hi there! I am an Integrative Nutrition Health Coach specialized in wellness lifelong programs. I help people transform their life!

Empowering individuals to feel better now and age well later by improving metabolic health, blood sugar balance, gut health, sleep, stress regulation, and sustainable weight management—using proactive, prevention-first strategies, not quick fixes. 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!

02/01/2026

FEBRUARY SEASONAL PRODUCE is here! 🍋🥦🍎

Want to eat healthier and save
money at the grocery store?

Start here 👇

Eating seasonal produce means you’re choosing fruits + veggies that are:

✨ picked at peak ripeness
💪 more nutrient-dense
💰 often cheaper (higher supply = lower cost)
🌎 better for the environment (less travel + storage time)

✅ In season this February:
• Onions
• Cauliflower
• Apples
• Grapefruit
• Brussels sprouts
• Lemons
• Kiwi
• Pomegranate
• Sweet potato
• Beets

⭐️ Tip: Build your meals around seasonal produce first, then add protein + healthy fats for balanced blood sugar and energy.

Save this post for your next grocery run 🛒💗

Which one are you adding to your cart this week?

Follow for more wellness educational tips!

02/01/2026

Hello February 🤍

A new month is the perfect time to pause, reset, and refocus on your health — not with restriction, but with intention and support.

If January felt overwhelming or inconsistent, that’s okay.

Sustainable change doesn’t happen overnight it happens with the right guidance, structure, and accountability.

This month, I’m welcoming clients into my 90-Day Metabolic & Wellness Reset, a personalized 1:1 health coaching program designed to help you:

✨ improve energy
✨ support digestion
✨ reduce cravings
✨ build habits that actually last

All without extreme dieting.

If you’re ready to make February the month you stop starting over and start feeling better, I’d love to support you.

📍 Virtual coaching

DM RESET for program details.

01/31/2026

Many people don’t struggle with health because they lack motivation they struggle because they lack structure, consistency, and support.

That’s why I created the 90-Day Metabolic & Wellness Reset a 1:1 habit-based coaching program designed to help clients improve metabolic health through sustainable nutrition and lifestyle habits.

This program supports:
✅ energy and digestion
✅ blood sugar balance and cravings reduction
✅ habit-building for long-term wellness
✅ realistic strategies without extreme dieting

The program is guided by 5 Pillars of Wellness:

Personal • Nutritional • Physical • Spiritual • Community

Virtual coaching available

If you’d like program details, message me RESET.

01/29/2026

Low in energy lately? 😩

You’re not lazy.
You’re not broken.

You might just be running on empty — physically, mentally, and emotionally.

✨ Let’s recharge from the inside out: Mind, Body & Space.

🧠 MIND
Your nervous system needs support.
✔️ Reduce mental clutter
✔️ Take 5 minutes to breathe + reset
✔️ Say no without guilt

🥗 BODY
Energy starts in your cells.
✔️ Balanced blood sugar
✔️ Hydration + minerals
✔️ Protein + real whole foods
✔️ Less caffeine, more nourishment

🏡 SPACE
Your environment matters more than you think.
✔️ Clear your counter
✔️ Remove what drains you
✔️ Create calm where you live

💡 When you support your nervous system + blood sugar + lifestyle rhythm…
your energy naturally returns.

If you’re tired of feeling tired, I can help.

📩 DM me the word “RECHARGE”
—

Helping YOU improve energy, balance blood sugar, and feel confident with your wellness routines ❤️

01/25/2026

Breaking Your Fast? Here’s the BEST First Meal ✅

When you fast (even intermittent fasting), your digestion becomes more sensitive and your blood sugar can swing fast if you break it the wrong way.

That’s why your first meal matters — it sets the tone for energy, cravings, and inflammation for the rest of the day.

✅ Best first meal after fasting:

1) Protein (non-negotiable)
Helps stabilize blood sugar and reduces cravings.
Examples:
eggs
chicken/turkey
salmon
Greek yogurt / coconut yogurt
protein shake (clean ingredients)

2) Fiber + veggies
Helps digestion + slows glucose spikes.
Examples:
salad
cucumbers, spinach, arugula
steamed zucchini, broccoli
chia pudding (if tolerated)

3) Healthy fats
Keeps you full + supports hormones.
Examples:
avocado
olive oil
nuts/seeds
tahini

🚫 Avoid these as your FIRST meal after fasting:
coffee on an empty stomach
pastries, cereal, oatmeal alone
fruit alone
smoothies with only fruit
anything sugary

✨ Best combo example:
🥑 2 eggs + avocado + salad
or
🐟 salmon + veggies + olive oil
Your body doesn’t need “less food”… it needs the RIGHT food.

💬 Want me to help you build a fasting plan that supports your metabolism and hormones (without rebound cravings)?

📩 DM me “FASTING” to join my 90-Day Wellness Program.

01/24/2026

Craving something sweet but still trying to stay on track with your health goals? 👀✨

I made this Healthy Snickers Cheesecake and it’s seriously SO good !!

✅ cream cheese
✅ Greek yogurt for protein
✅ almond butter for healthy fats
✅ maple syrup for natural sweetness
✅ nuts + seeds crust with coconut oil

It’s the perfect gluten-free dessert option when you want something satisfying without the sugar crash.

Because wellness isn’t about restriction… it’s about learning how to create balance and still enjoy life. 💛

✨ Want more recipes + support to lose weight, reduce cravings, and build habits that actually last?

📩 DM me the word RESET and I’ll send you details about my 90-Day Metabolic & Wellness Reset Program — personalized coaching, accountability, and a plan that fits your lifestyle.

👇 Save this post + tag me if you make it!

Filling:
Blend 2 Kite Hill cream cheese + 1 cup Greek yogurt + 2–4 tbsp almond butter + 1 tsp vanilla + ¼ cup maple syrup + 1 tsp baking powder (pinch salt optional).

Crust:
Mix nuts + seeds + coconut oil, press into pan, bake 350°F for 8–10 min.

Bake:
Pour filling over crust and bake 325°F for 35–45 min. Chill 4+ hours.

Top:
Drizzle with almond butter + dark chocolate + pinch sea salt)

01/24/2026

“I didn’t know I was feeling that bad until I experienced feeling good.”

A client said this to me during a session… and it honestly gave me chills.

Because this is what happens when you stop surviving and start truly supporting your body:
✨ better energy
✨ less bloating + inflammation
✨ fewer cravings
✨ improved sleep
✨ stable mood
✨ sustainable weight loss (without extremes)

This is what I focus on as your health coach:
real habits, real food, and real change that lasts.

Not perfection — just progress with a plan and accountability.

If you’re ready to feel like YOU again…

📩 DM me “COACHING” and I’ll share the next steps.

01/24/2026

Healthy Eating Made Easy: 3 Habits That Change Everything

If you’re trying to eat healthier but feel overwhelmed, here’s the truth:

You don’t need perfection — you need a simple system.

These 3 habits will help you stay consistent, reduce cravings, and support your goals in a sustainable way (especially for weight loss, metabolic health, blood sugar balance, and gut health).

✅ 1) Plan Ahead
When meals/snacks are planned, you’re less likely to grab ultra-processed foods out of stress or hunger.

✅ 2) Practice Mindful Eating
Slow down. Enjoy your food. Listen to your hunger cues.
Mindful eating helps reduce overeating + emotional eating.

✅ 3) Join the Journey
Healthy habits are easier when you’re supported, guided, and held accountable.

💚 Ready to make real changes without extreme dieting?

My 90-Day Metabolic & Wellness Reset Program is designed to help you:

✨ build healthy habits
✨ improve energy + digestion
✨ reduce cravings & inflammation
✨ support weight loss + metabolism
✨ learn how to eat for long-term results

📩 Comment “RESET” or DM me “90 DAY” and I’ll send you the details.

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✅ Share with someone who needs simple healthy tips

01/22/2026

Even when I’m traveling, I make it a point to stop by Whole Foods to grab a few supportive options.

I’m all about whole, real foods but let’s be honest, travel can get tricky.

When it does, I focus on making the best choices available to keep my body feeling good.

Progress over perfection—always.

01/16/2026

Your health journey doesn’t start with a meal plan…

It starts with your WHY.

When you know why you want to feel better, have more energy, balance your blood sugar, heal your gut, or lose weight your choices become easier, your habits become stronger, and your results last longer.

Motivation fades.
Your why keeps you going.

Take a moment today and ask yourself:

Why do I want to feel better?

📝 Write it down.

That’s your power. 💥

If you’re ready to build habits that support your health and reconnect with your purpose, my 90-Day Wellness Transformation Program is here to guide you.

📩 DM “WHY” and let’s talk!

01/13/2026

Start Your Day With Energy, Intention, and Prayer

How you begin your morning sets the tone for your entire day.

Before emails.
Before stress.
Before the noise.

Pause. Breathe. Pray.

Prayer isn’t just spiritual it’s physiological.

It calms your nervous system, lowers stress hormones, and helps your mind shift from survival mode into clarity and purpose.

When you pair prayer with healthy habits, hydration, movement, and nourishment — you create real, sustainable energy. Not the caffeine kind… the grounded, steady kind that carries you through the day.

This morning I chose:
• Gratitude
• Stillness
• Clean energy
• Alignment

Because when your spirit and body are in sync, everything flows better.

Take 60 seconds today.

Close your eyes.
Say a prayer.
Set your intention.

Then move forward with purpose.

01/11/2026

Struggling With Weight or Cravings?

Insulin Resistance Could Be the Root Cause

If you feel like you’re eating “right” but still dealing with stubborn weight, constant cravings, low energy, or blood sugar swings, it may not be a lack of willpower.

It may be insulin resistance.
Insulin is the hormone that helps move glucose from your blood into your cells for energy.

When your cells become resistant, insulin can no longer do its job efficiently. Sugar stays in the bloodstream instead of being used for fuel and your body shifts into fat-storage mode.

Over time, insulin resistance can lead to:
• Belly fat and weight that won’t budge
• Fatigue and brain fog
• Strong sugar and carb cravings
• Blood sugar highs and crashes
• Inflammation
• Increased risk for prediabetes and type 2 diabetes

Many people live with this for years without knowing it.

They blame stress, age, or a “slow metabolism,” when the real issue is happening at the metabolic and cellular level.

The encouraging part?
Insulin resistance is strongly influenced by daily habits and lifestyle patterns including what you eat, how you move, how you sleep, and how you manage stress.

That’s why inside my 90-Day Metabolic & Wellness Reset, we focus on rebuilding those foundations so your body can restore metabolic balance.

In February, I’m opening a small, guided group for women ready to stop guessing and start seeing real change.

DM me “FEB” to join the February 90-Day group.
—
Kim Dugan

Address

Fort Lauderdale, FL

Telephone

+19543993083

Website

http://kimdugan.com/

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