Amy Mckee Holistic Nutrition

08/06/2026

Circadian misalignment can truly impact your health. But what about those who can’t help it as they work shift work. The basics become even more important. Here are some practical tips for my shift workers:

1. Wear blue light blocking glasses as soon as the sun goes down - this blocks artificial light and blue light from your screens
2. Get outside as soon as you wake and as much as you can during daylight hours. Watch sunset and/or sunrise if you can. No sunglasses as well as they block circadian signalling.
3. Caveat here - wear sunglasses on drive home in morning to keep melatonin elevated to help with sleep quality.
4. Eat 12 hours and fast 12 hours to give you gut rest and eat more aligned with the circadian style of eating (eating during daylight hours).
5. Eat an anti inflammatory diet. Think fresh fruits, veggies, legumes and good quality meats. Focus on omega 3’s as circadian misalignment increases inflammation. Think salmon, sardines and h**p seeds.
6. Pay attention to meal timing. Eat roughly the same times daily, 3 larger balanced meals (protein, fat, fibre, complex carbs). This will help with blood sugar management (important to lower risk of metabolic syndrome).
7. Bonus that I forgot to mention - Exercise! This will help with sleep quality, energy and metabolic health. Muscle is medicine!

Do you work shift work? Tell me below or send me a DM and let’s chat!

08/04/2026

Have you ever started a new health plan feeling excited... only to quit a week or two later because it just felt like too much?
You’re not alone.
One of my clients recently shared:
“Amy started slow and didn’t make too many food changes at once, which was less overwhelming.”
That sentence sums up my coaching philosophy.
I don’t believe lasting change comes from doing more.
I believe it comes from doing the right things for YOU, one step at a time.
Because when changes feel realistic, they’re easier to stick with.
And those small, consistent habits are what lead to lasting results.
If you’re tired of starting over and want a plan that fits YOUR life, I’d love to help.
💛 Send me a message or book a complimentary Clarity Call to learn more.

07/31/2026

07/17/2026

One of my clients sent me this message recently, and it reminded me why I love what I do.

If you’re in your 30s, 40s or 50s, you might feel like your body has changed overnight.

The workouts that used to work don’t seem to anymore.
Building muscle feels harder.
Recovery takes longer.
You wonder if it’s “just peri/menopause.”

The truth is, your body is changing but that doesn’t mean you can’t get stronger, improve your body composition, or feel confident again.

Sometimes it’s not about doing more.

It’s about doing what’s right for your body.

This client didn’t get here by exercising more or eating less.

She built strength, fuelled her body well, found a more balanced approach to movement, and stayed consistent.
Those are the habits that create lasting change.

If you’re feeling like your body isn’t responding the way it used to, you don’t have to figure it out alone. I’d love to help you build a plan that works with your body—not against it.

Send me a DM with the word READY and let’s see if coaching is the right fit.

07/15/2026

One of my clients recently shared something on a call this morning really stuck with me.
She isn’t always feel motivated to work out but once she gets moving, she never regrets it. In fact, she joked that she’d rather do her workout than clean the house. 😂

She also told me that a pair of pants she bought just two months ago are now loose and floppy.

Those results didn’t happen because she found endless motivation.

They happened because she decided to make herself a priority and get consistent.

As women, we’re so good at looking after everyone else. We put work first, kids first, partners first, the house first... and somehow our own health always ends up at the bottom of the list. What would it feel like for this to change?

The truth is, taking care of yourself isn’t selfish. It’s one of the best investments you can make not just for you, but for everyone who depends on you as you can start showing up as the best version of you!

Small, consistent choices really do add up.

If you’ve been waiting for the “perfect time” to start, maybe this is your reminder that you don’t have to do it alone and that it is never going to be the perfect time, life is always going to be lifey! Comment SUPPORT if you are ready to put yourself first!

07/14/2026

Did you know you could take salmon skin off this easily? I saw a video a few weeks ago whete someone used hot water and got the salmon skin right off in seconds! I used to use a filet knife but this is a game changer!

07/08/2026

Cocoa nibs are a star ingredient to top my smoothies for years and for good reason.��They not on only add crunch and texture to your smoothies but also have a slew of amazing benefits.

The reason why I love them so much is that they are high in:�

-Magnesium
-Potassium
-Fibre (Just 2.5 tbsp has 11 g)�

Magnesium helps regulate the nervous system (enhancing mental health and mood), improves fatigue (through increasing sleep quality and aiding in energy production), it also helps with muscle cramps and spasms, blood sugar control and blood pressure regulation�

Potassium helps regulate blood pressure and is needed to help balance out sodium in the body, plays a role in fluid regulation and muscle function as well as the nervous system. It protects against osteoporosis, improves cellulite appearance, and may also reduce your risk of kidney stones.��

Fibre not only helps with gut health and helping to ensure you have a diverse gut bacteria it also helps with blood sugar balance, weight management and helps keep you full and satiated from a meal. It also helps lower blood pressure and balances cholesterol levels as well. You should aim for 25-30g per day from a variety of sources.��

Tell me below have you tried cocoa nibs before and what is your favourite way to enjoy them?

06/25/2026

The warmth and heat of the sun feels so good on our bodies for good reason they help boost an overall sense of wellbeing due to serotonin production and beta-endorphin production in the skin.

The benefits:

-Vitamin D production when UVB strikes the skin (which it cannot do with sunscreen on)
-Fat loss and metabolism through UVA light (through the skin and eyes) which signalizes leptin in the brain (which regulates appetite). Improves glucose utilization and helps with insulin sensitivity.
-Optimize Thyroid levels due to an intact circadian rhythms (UVA rise is important as it interacts with free t3/free t4 to optimize the levels).
-Sunlight stimulates the production of a chemical called nitric oxide in our skin. Nitric oxide helps our blood vessels to relax and expand, which in turn reduces blood pressure.
-Sunlight is also necessary to help regulate our circadian rhythms, or sleep wake cycle. Artificial lighting = less sunlight during the day, increased exposure after sunset. This delays the circadian clock and affects sleep cycles.
-Gut health especially when your stomach is exposed

Yet we have been taught to fear the sun and told to put sunscreens on our skin that are now known to be toxic and hormone disrupters. So how to we prevent burning and get safer sun exposure?

-Moderate sun exposure daily, during peak times for 15-20 minutes. Gradually increasing so you don’t burn.
-⬇️Omega 6 fatty acids, and ⬆️Omega 3 fatty acids in the diet. Healthy fats are anti-inflammatory. Inflammation contributes to burning.
-Don’t wear sunglasses - Our eyes are receptors and tell our bodies we are in the sun adding another layer of protection for our skin.
-Increase carotene and lycopene rich fruits and vegetables (like carrots and tomatoes)
-Eat foods with Vitamins A, D, and K (found in grass fed-butter, egg yolks, and cod liver oil).

For the times that I am going to be outside for longer period of time with little access to shade like at the beach I will reach for natural mineral based sunscreens. Comment SUNSCREEN for my top choices.