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.

If you have a Costco-sized snack aisle in your house…nutrition might feel harder than it needs to be.Not because you lac...
01/20/2026

If you have a Costco-sized snack aisle in your house…
nutrition might feel harder than it needs to be.

Not because you lack discipline.
Not because you’re “bad at consistency.”

But because you’re asking yourself to swim upstream every single day.

Setting yourself up for success matters. (Duh 🙄)
If your environment makes the harder choice the easiest choice, willpower is going to tap out — and that’s normal.

This isn’t about banning foods or living in a joyless kitchen.
It’s about being honest with yourself.

If you know certain things make consistency harder, don’t keep them front and center and hope future-you magically handles it better.

Remove the obstacles.
Make the supportive choices obvious.
Let your environment work with you, not against you.

Success feels a lot easier when you stop making it unnecessarily hard 😌✨

This is exactly the kind of practical, real-life work I help my clients with — building systems that support their goals without perfection or pressure.

If you’re ready for nutrition to feel simpler (and way less exhausting), I’m here 🤍
DM me or check out https://buildnutrition.ca/services

To be intuitive means you instinctively “know” the right thing to do — that something inside you reliably guides you tow...
01/18/2026

To be intuitive means you instinctively “know” the right thing to do — that something inside you reliably guides you toward a positive outcome.

When it comes to food? That internal compass has been completely scrambled.

We live in a world engineered for:

⚠️ convenience
⚠️ hyper-palatable foods
⚠️ profit-driven marketing
⚠️ emotional eating triggers
⚠️ constant overstimulation
⚠️ an anti-diet culture that discourages higher standards

Nothing about this environment supports eating in a way that naturally leads to a positive outcome.

So expecting your intuition to lead you toward better food choices is like expecting your GPS to work… after someone rearranged all the street signs.

The path to successful intuitive eating is called INTENTIONAL EATING.

Using informed, evidence-based (not yet natural) cues to guide your eating - so that your body, metabolism, hormones, etc start to operate as they should... only then can you trust your 'intuition'.

RECAP:

When it comes to nutrition, mastery comes before intuition.

If you’ve ever had a day of running around and working your butt off - only to see a surprisingly low calorie burn on yo...
01/17/2026

If you’ve ever had a day of running around and working your butt off - only to see a surprisingly low calorie burn on your fitness tracker watch - this email is for you!

It happens to me all the time, and as a total numbers-nerd, I find it so frustrating 😡

Not only that, it can be downright dangerous if you’re relying on that number to guide your fuelling.

Here’s a recent example from a day in my real-life — it included:

💥 walking 1.5+ hrs
💥 strength training 1+ hr
💥 pickleball (hard-singles!)
💥 over 22,000 steps

My WHOOP tracker reported 1,949 calories burned for the entire day ⁉️⁉️

At first glance, that might seem reasonable.
But when you actually look at physiology — muscle mass, activity type, and daily movement — that number is likely up to 1000 calories short!

This is exactly why relying on wearables alone to decide how much to eat can backfire… especially if you lift, move a lot, or are trying to support fat loss without burning yourself out.

I broke this down in a short blog post - check it out:
https://buildnutrition.ca/why-your-fitness-tracker-might-be-underestimating-how-much-you-actually-burn/

If you want help making sense of your own data — without guesswork or extremes — that’s exactly the kind of work I do. 💛

Book your one-time, no commitment 1:1 consult and let's unpack your numbers.

This year, try shifting the focus from how little can I eat? to how well can I fuel my body? You might be surprised how ...
01/17/2026

This year, try shifting the focus from how little can I eat? to how well can I fuel my body?

You might be surprised how much easier consistency becomes when you stop fighting your physiology and start working with it.

Better nutrition isn’t about restriction or perfection. It’s about intention, balance, and habits that make your body feel supported — not deprived.

And that approach? It’s the one that actually lasts. I know, I've been down this road many times 😊

Lots more where this one came from! Check it out at www.buildnutrition.caEven better, entire recipe collections in the ...
01/17/2026

Lots more where this one came from!

Check it out at www.buildnutrition.ca

Even better, entire recipe collections in the RxGRIT private member library!

💛 If you’re committed to getting stronger, losing fat, and feeling confident in your body, protein is one of the most im...
01/15/2026

💛 If you’re committed to getting stronger, losing fat, and feeling confident in your body, protein is one of the most important pieces of the puzzle.

Experts like Dr. Peter Attia highlight that the RDA is grossly inadequate for optimal metabolic health, and that ensuring more modern evidence-based protein intake supports muscle maintenance and growth, helps regulate hormones and metabolism, and even plays a role in brain health and long-term vitality — outcomes that go far beyond just the number on the scale.

Because my coaching is built around this approach, I’m most effective with people who are open to higher-protein eating rooted in animal-based sources. That doesn’t make plant-based needs wrong — it just means I’m not the right coach for someone who can’t work within this framework.

✨ If you're open to learning how strategic nutrition can help you build muscle and shed body fat, improve body composition, and feel better in your body all day long, I’d love to talk and see if 1:1 coaching is a great fit for you. Let’s chat! 😊

If your plan requires perfect motivation, unlimited time, zero stress, and a fridge full of “special” foods to work… it’...
01/14/2026

If your plan requires perfect motivation, unlimited time, zero stress, and a fridge full of “special” foods to work… it’s probably not built for real life 😅

And that’s not a you-problem — it’s a plan-problem.

Real progress comes from habits and systems that are still working in February, March, and beyong... when life gets busy, motivation dips, and when schedules get messy.

This year, instead of asking “How hard can I go?”, try asking “What can I actually repeat?” Because the approach that feels a little easier, a little calmer, and a lot more realistic is usually the one that delivers results you can keep.

You don’t need another short-term fix. You need something that works in real life — all year long. And when you find that? Everything changes.

I've got a couple tried and true way to help make that happen... let's chat!

It’s amazing how many “willpower problems” disappear once the body is actually fuelled.A protein-rich breakfast helps st...
01/13/2026

It’s amazing how many “willpower problems” disappear once the body is actually fuelled.

A protein-rich breakfast helps steady blood sugar, improve focus, and keep energy (and patience) intact through the afternoon.

If you want help building simple habits that make your days feel easier instead of harder, I’m here 😊

✔️ We’ll look at where you’re at right now & get super clear on your goals✔️ Dial in calories & macros and how to transl...
01/13/2026

✔️ We’ll look at where you’re at right now & get super clear on your goals

✔️ Dial in calories & macros and how to translate the numbers to your plate

✔️ Call out your biggest roadblocks & make a plan to work around them

✔️ Talk supplements, physiology, or anything else unique to you

✔️ Build a simple, realistic action plan you can get started on today

✔️ Chat about follow-up and accountability options

This is your session — bring your questions, concerns, and “is this normal?” moments. I’m here for all of it!

Book at www.buildnutrition.ca

We’ve romanticized “winging it” with nutrition for way too long.But you know what’s actually attractive?Knowing what you...
01/12/2026

We’ve romanticized “winging it” with nutrition for way too long.
But you know what’s actually attractive?

Knowing what you’re doing.
Having a plan.
Feeling steady instead of spiraling.

Structure isn’t boring — it’s the cheat code.
The thing that makes healthy eating feel effortless instead of chaotic.

Sexy is confidence.
Sexy is consistency.
Sexy is you with a plan.

Gimme a "hell-yeah" in the comments if you're ready for a plan!

Nutrition works best when it fits your life — not rigid rules or labels. If you want help finding that balance in a way ...
01/12/2026

Nutrition works best when it fits your life — not rigid rules or labels. If you want help finding that balance in a way that actually supports your goals, I’d love to chat 😊

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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