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.

Goals give you a destination, but your habits are the engine that actually gets you there. 🚀It is so easy to get caught ...
06/04/2026

Goals give you a destination, but your habits are the engine that actually gets you there. 🚀

It is so easy to get caught up in the "someday" of a big goal, but your future is actually being built right now, in the small, repeated choices you make every single day.

The meal you prepped instead of grabbing takeout.
The 20-minute walk you took when you didn't feel like it.
The consistent sleep schedule you finally prioritized.

Stop waiting for the "perfect" time to start on your goals and start focusing on the simple habits you can master today. That is where the real transformation happens. 🍎💪

Check out our 10 daily RxGRIT habits that add up to MASSIVE results over time - Let me know in the comments which ones you're crushing 👊🏼
https://rxgrit.buildnutrition.ca/signup

Another 5-star google review!!!Thank you so much, Mitch V and to all those who've left reviews before ❤️It's appreciated...
06/04/2026

Another 5-star google review!!!

Thank you so much, Mitch V and to all those who've left reviews before ❤️
It's appreciated more than you know!!

When you take the time to share your positive experience with the world, it saves me a TON of time and energy in marketing, which means that I can focus on doing more of what I love doing -- helping Crossfitters and gym enthusiasts just like you dial in their nutrition and reach their goals 👊🏼

Thank you thank you thank you!!!

06/03/2026

Calories do not play by the rules during menopause.

If you’ve been eating the exact same way you always have, logging the exact same workouts, but suddenly feel like your weight has a mind of its own—take a deep breath. You aren’t losing your mind, and you definitely aren’t failing.
The old-school "calories in vs. calories out" rulebook? Yeah, menopause threw that right out the window.

During perimenopause and menopause, plummeting estrogen levels completely rewire how your body interacts with food. Suddenly, it’s no longer a simple math equation; it’s a hormonal chemical reaction (and let's be honest, nobody signed up for this chemistry class).

When your hormones shift, they stage a little coup on your system:

➡️ Insulin Sensitivity:
Your body becomes a bit sluggish at clearing glucose, making it way easier to store calories as midsection fat rather than burning them for fuel.

➡️ Metabolic Rate:
Natural muscle loss accelerates during this phase, which directly lowers your daily baseline calorie burn. (Rude, I know).

➡️ Sleep and Cortisol:
Disrupted sleep and hot flashes spike your stress hormones, which triggers those "need sugar right now" cravings and signals your body to stubbornly hoard its energy reserves.

This is about so much more than a number on a tracking app. Managing your health right now means shifting your focus away from the exhaustion of eating less, and moving toward balancing your blood sugar, optimizing your insulin, prioritizing protein, and actually working with your changing biology.
Let's combat the chemistry, shall we?

Comment below with “F-calories”, and I’ll personally get back to you to book a complimentary 15-minute chat about the key strategies to get your menopausal metabolism back on your side. 🔥

If math is just a "feeling," then why do the consequences feel so heavy?There is a popular narrative right now that calo...
06/02/2026

If math is just a "feeling," then why do the consequences feel so heavy?

There is a popular narrative right now that calorie counting is "reckless" and that metabolic formulas are just "made-up math." It’s a nice sentiment, but your biology didn't get the memo. You can call a calorie a "human construct" all you want, but your cells still treat it as a literal unit of energy.

When we ignore the math of our metabolism, we aren't finding "freedom"—we are choosing to drive without a fuel gauge. Physics doesn't care about your philosophy. If you spend more than you earn in your biological budget, the debt eventually shows up.

The Reality: "Food math" isn't about obsession; it’s about literacy. It’s the baseline data that helps you understand how to actually fuel your body in a world designed to keep you over-fed and under-nourished.
Stop letting influencers trade your health for a "vibe." True empowerment comes from understanding the data of your own body, not pretending the math is fake until your pants tell you otherwise.

Because your biology isn't a work of fiction.

06/01/2026

If my body wants to crank up the internal thermostat, I might as well use that energy to move some serious weight!

Let’s talk about the reality: training through menopause isn't always "pretty," but it is incredibly impactful.

While those hot flashes are doing their thing, your supersets are doing something even better for your body.
Here is why we keep lifting, even when the "personal summer" hits:

Internal Temperature Regulation:
Consistent resistance training helps improve your vasomotor control. Basically, you’re training your body to handle physical stress and heat more efficiently.

The Best Mood Stabilizer:
When hormones are on a rollercoaster, the gym is the anchor. Lifting heavy triggers a release of endorphins and dopamine, giving you that "post-lift peace" that no fan can provide.

Heart Health & Beyond:
Estrogen levels might be shifting, but lifting heavy keeps your cardiovascular system resilient and your bones protected.

The Reality:
We aren't "suffering" through a phase; we’re training through a transition. If I’m going to be sweating anyway, I’m going to make sure it’s because I’m hitting a new PR.

To all my sisters in the "Sweat & Strength" club: Keep lifting, keep hydrated, and keep showing the world that a little heat won’t stop a whole lot of power. 🥂🔥💪

Let’s talk about the word "Restriction." 👇We live in a food environment where eating things that actively cause illness,...
06/01/2026

Let’s talk about the word "Restriction." 👇

We live in a food environment where eating things that actively cause illness, fatigue, and inflammation is normalized, and choosing not to eat them is considered extreme. WTF?! 😳

When I decided to cut back on refined sugar, alcohol, and fast food, it didn't come from a place of self-punishment. It came from a deep desire for self-preservation and self-optimization.

What looks like restriction from the outside is actually the ultimate form of self-care on the inside.

I am protecting my body's ecosystem—my blood sugar stability, my gut health, my hormone balance, my long-term vitality, even my self-confidence.

When you realize that the food environment around us is designed to make us over-indulge, saying "no" to the noise becomes your greatest superpower. 💪

Consider this my official public confession. 🧎‍♀️✨If you ever see me looking perfectly put together on here, just assume...
05/31/2026

Consider this my official public confession. 🧎‍♀️✨

If you ever see me looking perfectly put together on here, just assume it’s a glitch in the matrix (or a really great filter)!

Most days, it’s baggy sweat pants, no makeup, and absolute comfort.

To everyone else out there scrolling in their pajamas right now... I see you, I am you, and you are doing great. Let’s normalize the cozy look!

05/31/2026

My purse is 25% lip gloss, 25% tissues, and 50% emergency healthy snacks. I am ready for anything!

Pro-nutritionist tip: Never leave the house without a backup to your backup’s backup.

UN-F'ING-BELIEVABLE 😡 😡 😡 Yet another miracle online diet program suggests I starve myself!It's s**t like this that make...
05/29/2026

UN-F'ING-BELIEVABLE 😡 😡 😡

Yet another miracle online diet program suggests I starve myself!

It's s**t like this that makes my blood boil as a nutritionist 😖

Whenever I see an ad on social media claiming to help me reach my weight or fitness goals, I sign up & enter all my data, just to see what it comes up with:

➡️ my gender, age, height, and current weight

➡️ my goal (which I always put as building muscle and leaning out/losing about 3-5 lbs of body fat)

➡️ my current activity level (6+ hours/week of workouts and high daily lifestyle activity)

Aaaaand once again...

Yet another app has suggested that I eat 400 calories less than my BMR (basal metabolic rate, the minimal amount my body needs to function optimally while at complete REST, as determined by decades of peer-reviewed clinical metabolic research). WTF?!!!!!

This is exactly why so many people's metabolisms, hormones, and nutrition mindsets are royally F'ed up!

Sure, I'd lose weight if I ate less than 1200 calories/day. I'd also quickly lose:

😳 muscle mass
😳 hormone and metabolic balance
😳 my sanity

Please hear this - you do not need to starve to shed body fat. And you certainly won't be building any muscle if you're starving your body. I'm sorry you've been so misled. There is a better, proven, healthier, more sustainable way. And I can help.

Side note: WTF is with the pic of a hamburger?!

There. Rant over.

Address

Victoria, BC
V8V4Z9

Telephone

+14036895694

Website

Alerts

Be the first to know and let us send you an email when Build Holistic Nutrition posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Build Holistic Nutrition:

Shortcuts

Share

Category