Build Holistic Nutrition

Build Holistic Nutrition Nutrition that makes your workouts worth it. For ordinary people striving to be their leanest, strongest, and fittest - at any age.

Are you freakin kidding me?!!! This is the kind of thing that drives me mad as a professional who tries to help people u...
04/20/2026

Are you freakin kidding me?!!!

This is the kind of thing that drives me mad as a professional who tries to help people understand and simplify nutrition 😡

This post claims that 100 grams of parmesan cheese gives you more protein than most protein bars. True.

What it doesn't tell you is that 100 grams of parmesan is:

😳 between 1-2 cups worth (depending on whether it's grated or shaved)
😳 over 400 calories (about a 1/4 to 1/5 of all the daily calories most adult women should eat)
😳 26-29 grams of fat (more than a third of the total fats a woman should consume in a day)

You tell me... is eating 100 grams of parmesan in order to get 36 grams of protein realistic??

It's yummy, I'll give you that... but nope, not realistic (especially if you wanna p**p tomorrow!)

Just saying...

Every year it gets harder to remember my age...My brain still thinks I'm somewhere between mid-thirties to early forties...
04/19/2026

Every year it gets harder to remember my age...

My brain still thinks I'm somewhere between mid-thirties to early forties. Funny how this is, eh?

Don't get me wrong, I have many days where I catch a glimpse in the mirror and wonder where the f*^! all the wrinkles and sun spots came from?! But for the most part, I don't feel on my way 60... like at all.

Here's what [I think] has helped me keep feeling young'ish and what I hope will continue to keep me feeling my best to 60, 70, 80 and maybe beyond (one can wish ☺️)

🍏 good nutrition (hey, I'm a nutritionist - that one had to be #1)

💪🏼 strength training: muscles does so much more for your body & brain than just look good

👟 walking, walking, and some more walking - take every opportunity you can to just move your body. Solid studies show how much longer and healthier we live when we stay off our butts!

❤️ love and laugher; might sound cheezy but social connections are among the top contributors to healthy aging as well

😴 get enough good quality sleep: my sleep took a nosedive during/after menopause, so after trying many things, I've found an over the counter solution that does the trick for me. I'm all for no meds, but sleep is a non-negotiable and not getting enough of it can be harder on your body than a sleep aid

Need help feeling better as you age? Reach out to me anytime, let's make a plan!

Your body is a biological engine that converts fuel into energy, and that process follows strict, universal rules. We di...
04/18/2026

Your body is a biological engine that converts fuel into energy, and that process follows strict, universal rules.

We didn’t "invent" the calorie any more than we invented the liter—we simply discovered the unit of measurement for the energy required to keep your cells functioning well.

Thermogenics (the science of energy) isn't a social construct—it’s the fundamental reality of your metabolism.

Whether you choose to "track" or not, your body is still doing the math. It is still calculating every gram of protein for tissue repair and every calorie for fuel.

To label these scientific constants as "contrived" isn't being "enlightened"—it’s being scientifically illiterate.

Using these formulas as a temporary tool isn't about creating an obsession; it’s about alignment.

It’s using the most accurate "GPS" we have to ensure your engine isn't running on empty or burning out from systemic stress.

Ignoring the math doesn't make it go away; it just means you're choosing to drive the most complex machine you'll ever own without ever looking at the dashboard.

04/17/2026

Crushing my NEAT (non-exercise activity thermogenesis) today! Workouts don’t always have to be in the gym 💪

My newest project - carving out space to grow sugar peas 🌱

Yes, I was so excited to get outside and play today that I didn’t even change out of my pjs 😊

0/10 stars for the service, but the chef is pretty cute. 😉🍳 Since the 'Kitchen' doesn't have a leaderboard yet, I guess ...
04/17/2026

0/10 stars for the service, but the chef is pretty cute. 😉

🍳 Since the 'Kitchen' doesn't have a leaderboard yet, I guess I'll just head back to the RxGRIT app to log my points for this home-cooked win! 🎮💪

https://rxgrit.buildnutrition.ca/signup

Tracking your food shouldn't feel like doing your taxes. 😩📉Let’s be real: Most nutrition apps feel like a judgey digital...
04/16/2026

Tracking your food shouldn't feel like doing your taxes. 😩📉

Let’s be real: Most nutrition apps feel like a judgey digital shadow. You miss one entry, and suddenly you’re in “screw it” mode for the rest of the weekend. 🤷‍♀️

But what if your nutrition habits felt less like a chore and more like a... game? 🎮

Our brains are wired to love immediate wins ⚡️ 🏆 ⭐️

It’s why we obsess over closing our Apple Watch rings or hitting the next level in a game. I took that exact science and built it into the RxGRIT Nutrition App.

✅ Daily Actions = Points
✅ Leaderboards = Friendly Competition
✅ Streaks = Celebrating the small stuff

When the process is fun, you don't need willpower. You just need to keep playing. 🏆

Ready to level up? Tap the link in our bio to grab your 7-Day FREE Trial.
No credit card, no catch—just 7 days of winning. 💛

Check it out! https://rxgrit.buildnutrition.ca/signup

The person who has 8 hours of sleep and a clear schedule every single day doesn't exist! The version of you that needs a...
04/16/2026

The person who has 8 hours of sleep and a clear schedule every single day doesn't exist!

The version of you that needs a plan is the one that is stressed, exhausted, and running on fumes.

That is where the Non-Negotiable Baseline comes in.

In my RxGRIT coaching, we don't start with the "ceiling" goals. We start with the Floor.

Your Floor is the absolute minimum you commit to, even when life is a total mess. Maybe it’s just 2 liters of water or a 10-minute walk. It’s small, but it’s unbreakable.

Here’s the RxGRIT logic:
Own the Minimum: Turn your baseline into an automatic reflex.

Proof over Promises: Following through on your "worst days" builds a level of confidence that a "perfect day" never could. That’s how you build real grit.

The Rest is Just Gravy: When your floor is solid, the big wins—the heavy lifts, the perfect meal prep—start to feel effortless. They become the "gravy" on top of a foundation that can’t be shaken.

If you can master the minimum when things are hard, smashing your big goals when things are good becomes second nature.

Don't wait for a "best day" to start.

Build a Non-Negotiable baseline today and turn your toughest days into your biggest competitive advantage. 💥 💪🏼

This is the power of tracking - even if just for a few days once in a while.It allows you to see where you may be lackin...
04/16/2026

This is the power of tracking - even if just for a few days once in a while.

It allows you to see where you may be lacking and not fuelling your body enough, or maybe over fuelling.

Give it a try with our FREE Tracking App - download it with a click at buildnutrition.ca or at the link in our bio

If you’re currently stranded in the wilderness without a snack aisle in sight, by all means, "trust your gut." But if yo...
04/14/2026

If you’re currently stranded in the wilderness without a snack aisle in sight, by all means, "trust your gut."

But if you live in the real world — where multi-billion dollar corporations spend every waking hour engineering food to bypass your natural hunger cues and hormones — your intuition is no longer a "guide." It’s a hijacked signal.

Telling someone to eat intuitively in our modern food world is like telling a shopaholic to "follow their heart" in the middle of a boxing day sale. It’s not freedom; it’s a setup.

The Reality: In a world of non-stop, sugar-laden biological sabotage, "intuition" is just a fancy word for a dopamine craving. This is why we use 'food math'.

Metabolic formulas - developed and trusted universally by leading experts in nutrition and physiology - are the only way to audit the noise and give your body the actual fuel it needs, not the "feedback loop" it’s been conditioned to want.

Stop trusting the hijackers. Start trusting the data.

Calling the math of metabolism "man-made" or a "social construct" is a dangerous form of intellectual arrogance. These f...
04/14/2026

Calling the math of metabolism "man-made" or a "social construct" is a dangerous form of intellectual arrogance.

These formulas—the very ones that calculate your Basal Metabolic Rate (BMR) and your macro requirements—are the result of decades of rigorous, peer-reviewed research by physicians, physiologists, and metabolic experts.

Claiming this is "made-up math" is as irresponsible as claiming that the law of gravity is just a "human opinion."

While man did construct the units of measurement (like the calorie), we didn't invent the biological requirement for energy. Your cells don't care about your philosophy; they care about having enough fuel to keep your heart beating and your immune system functioning.

The Reality: Let’s be clear: Metabolic formulas aren’t some 'make-work project' designed to keep you busy. They are the industry standards of human physiology. Calling them 'made-up' is like calling a savings goal 'make-believe.' The math is there to ensure you’re actually building wealth instead of just spending what you hope is in the vault.

By "mathing" your nutrition for a short time, you are simply learning the language of your own biology. You are discovering what 30g of protein actually looks like and how it feels to finally be properly fueled and hydrated. You aren't "restricting"; you are gaining literacy.

Ignoring the data isn't "freedom"—it’s choosing to fly blind when a perfectly calibrated flight manual is sitting right in front of you. True empowerment comes from understanding the math of your body, not pretending it doesn't exist.

04/13/2026

This is 57 👊

Stronger but smarter than I was at 27.

Cool beans 😊

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A real-life nutrition approach that moves beyond macros to help active adults transform their bodies and their lives.

With over twenty years of combined fields of expertise, including professional fitness and athletics, science research, naturopathy, holistic nutrition and coaching, the Mipstick team provides real-life, holistic nutrition approach that moves beyond macros and calories. We provide menu plans to support a variety of wellness needs, simple & delicious recipes, macro & micronutrient evaluation, customized symptoms assessments, and lifestyle strategizing and coaching support.

We’re based in beautiful Victoria BC, but we help people all around the world through our many affordable and accessible online programs, groups, and video and phone consulting.

Transform your body and your life, safely and sustainably.

Give it a go with an instant-access program now! Check us out at www.mipstick.com