Amy Mckee Holistic Nutrition

Amy Mckee Holistic Nutrition Certified Holistic Nutritionist

01/30/2026

Strong doesn’t stop because hormones shift — it adapts. 💪🔥
Chin-ups aren’t just a move — they’re a statement: your body can stay strong, even as your hormones change.
Strength training through perimenopause and menopause helps:
✨ preserve muscle & bone
✨ support metabolism
✨ protect your energy & confidence
✨ keep you doing what you love (running, hiking, life ❤️)
But it isn’t just about what you do — it’s about how you support your body while you do it. Fueling, sleep, recovery, and consistency matter just as much as reps.
👇 See tips below on how to train smart through perimenopause & menopause:
1. Fuel enough — especially carbs to support training and hormones
2. Strength train 2–3x/week to protect muscle and bone
3. Listen to your body (energy, recovery, performance — not the inner critic)
4. Recover on purpose — rest days, mobility, nervous system support
5. Prioritize sleep — it’s where hormones, muscle repair, and cognition actually improve
You’re allowed to be strong at every stage — let’s make that sustainable, not exhausting. 💫
DM me “STRONG” if you want a plan that works with your body, not against it.

When it comes to perimenopause, estrogen and progesterone are the most well known players, but did you know there are ot...
01/19/2026

When it comes to perimenopause, estrogen and progesterone are the most well known players, but did you know there are other hormones involved as well?

Progesterone: Often the first hormone to drop due to irregular or missed ovulation. Low progesterone can lead to heavier periods, anxiety, sleep issues, and worsening PMS.

Estrogen: Levels fluctuate wildly before gradually declining, affecting menstrual cycles, bone density, and mood regulation.

Testosterone: A lesser known player that gradually declines, bringing symptoms like reduced libido, lower motivation, brain fog, and loss of muscle tone or strength.

Cortisol: Levels may fluctuate due to changes in adrenal function, influencing metabolism, immune response, and energy levels.

Insulin: Insulin sensitivity may decrease, affecting blood sugar regulation and promoting insulin resistance and weight gain.

Keep following for more science based education. Tell me below did you know all these hormones played a role in Peri/Menopause?

Another one for the books. Skied Banff Sunshine Village today another thing ticked off the bucket list. The beauty was u...
01/18/2026

Another one for the books. Skied Banff Sunshine Village today another thing ticked off the bucket list. The beauty was unreal and definitely teared up at the top.

Perimenopause shows up differently for everyone, but if you can tick off many of these symptoms and you’re in your 40’s,...
01/14/2026

Perimenopause shows up differently for everyone, but if you can tick off many of these symptoms and you’re in your 40’s, it’s likely your hormones are shifting.

Tracking your symptoms can help you understand what’s going on and when to seek support.

If you think you might be in perimenopause and would love some support, please reach out in my DM’s or comment SUPPORT and I’ll reach out.

01/12/2026

The new US food pyramid is a great guideline but nutrition is so individualized. While some may thrive on higher fat intake and moderate carbs some feel best on higher carbs and moderate fat intake. Cow dairy is great but can be inflammatory for individuals who are sensitive to casein or lactose. I love emphasizing carbs (a preferred fuel source for the body) from squashes, potatoes and fruit as well as whole grain carbs and whole grain gluten free carbs. I worry that this pyramid will vilify carbs again and we need those carbs especially if you run/bike/swim and I often see my clients scared of carbs and not eating enough and their bodies finally release the weight when they allow carbs back in. Think of it as a balanced plate (protein,fibre, fat and complex carbs) at all meals. If you are looking for the right way to eat for YOUR body please reach out in the DM’s.

01/12/2026

Perimenopause is a natural time of transition that occurs when ovarian egg numbers have declined enough to trigger fluctuations in estrogen and progesterone.

This results in symptoms such as irregular cycles, hot flashes, night sweats and mood swings.

During early perimenopause, it's common for periods to be 7 days early or later than usual. In late perimenopause, it's common for periods to be skipped with 60+ day cycles.

Perimenopause typically begins in your early 40s, but hormonal changes can start in your mid 30s.

Taking action early can make all the difference in how smoothly you move through perimenopause.

Comment PERIMENOPAUSE if you are in the midst of this as well.

Follow for more education and how to support your body.

A holistic approach to perimenopause means looking beyond just symptom relief and supporting the whole person. This incl...
01/08/2026

A holistic approach to perimenopause means looking beyond just symptom relief and supporting the whole person.

This includes nourishing your body with good food, prioritising rest and quality sleep, moving regularly to protect bones and muscle, and managing stress for hormone balance.

It also means caring for your emotional wellbeing, building supportive relationships, and addressing health foundations like gut, cardiovascular, and metabolic health.

When these areas are nurtured together, the transition through perimenopause can feel more manageable and set the stage for long-term heath and vitality.

Tell me below which approach you will start to integrate in your life today 👇

What a Holistic Nutrition Session With Me Looks LikeA holistic nutrition session is a deep, individualized look at what’...
01/05/2026

What a Holistic Nutrition Session With Me Looks Like

A holistic nutrition session is a deep, individualized look at what’s going on in your body — not a generic plan or one-size-fits-all advice.

We begin by taking time to explore your current symptoms, health history, lifestyle, digestion, energy levels, stress, sleep, and hormone-related concerns. This helps us identify which systems may need the most support right now, whether that’s digestion, blood sugar balance, stress response, or hormonal shifts.

From there, I create a personalized plan focused on the areas that will make the biggest difference for you. This may include nutrition adjustments, lifestyle strategies, and targeted education so you understand why certain recommendations matter for your body.

After the initial session, we typically meet every 3–4 weeks to:
* Review how your body is responding
* Fine-tune recommendations
* Adjust the plan as needed
* Address new or ongoing symptoms

These sessions are ideal if you’re looking for expert guidance and thoughtful recommendations, while checking in periodically to ensure you’re moving in the right direction.

For those wanting more consistent support, accountability, and ongoing adjustments, 1:1 coaching may be a better fit — but holistic nutrition sessions offer a supportive, in-depth starting point.

01/03/2026

Perimenopause doesn’t always announce itself with hot flashes.
For many women, it shows up quietly — and often years earlier than expected.

Common signs can include:
• changes in sleep (especially 2–4am wake-ups)
• increased anxiety or feeling “on edge”
• bloating, constipation, or digestive changes
• fatigue despite resting
• changes in weight or how your body responds to food and exercise
• mood changes or feeling emotionally flat

These shifts aren’t a personal failure — they’re often a sign that your hormones are changing and your body needs different support.
Education is the first step.

Follow along for clear, evidence-informed education and support through perimenopause and menopause.

Are you ready to get some more help and support? I work with women who are tired of guessing and tired of all the noise ...
12/27/2025

Are you ready to get some more help and support? I work with women who are tired of guessing and tired of all the noise out there.
I work with women who want to feel better, not just try harder.

In 1:1 coaching we focus on:
✔ gut health
✔ hormones
✔ energy
✔ sustainable habits

If you’re ready for support that’s personalized and realistic, send me a DM and let’s chat.

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Riverview, NB

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