Foundations of Resilience: What 10 Years in Nutrition Taught Me About Building Health That Lasts

Last Updated on May 17, 2026 by Miranda

A 10-Year Reflection on Health, Fitness and Resilience

Remember the popular 10-year challenge that inundated social media platforms at the start of the year? The one where everyone shares their reflections on where they were in their life in 2016?

As I scrolled through some of those posts (admittedly few, since I don’t venture onto social media as much), I was spurred to reflect on my own journey: not only how my life and career evolved, but also how our understanding of health, functional nutrition and stress resilience has changed over time. 

And although on the surface a lot of things seem to have changed, when I look closer and think deeper, I see that the foundations are still the same.

From Bodybuilding to Functional Nutrition: Where It All Began

2016 was a big year for me – I won my first bodybuilding competition which allowed me to enter the Arnold Classic Europe Championship (one of the most prestigious bodybuilding and fitness competitions), now called Arnold Sports Festival. About a year prior I embarked on a training and nutrition program, with my mind set on improving my own fitness (I have always been involved in sports!) and potentially starting a part-time career as a fitness model (spoiler: that never materialized).

I still remember the nervousness before getting on stage, the thirst as I restricted water to appear as “lean” as possible, and mentally running through the posing routine which I had practiced for months prior to this day. At that time, my body was the result of hundreds of workouts, meticulously planned meals, 5:30 a.m. posing practices and daily consistency. And I tell you, that’s no small feat!

What Bodybuilding Taught Me About Nutrition and the Human Body

Working on changing my body composition taught me a lot of things – and I was truly fascinated by how our bodies respond to external stimuli! Following a well-calculated diet  (high protein, carb timing and moderate fats), with a split training routine targeting different muscle groups, I saw my body and strength transform. 

I also learned a lot about nutrition – even before I started my Master’s program. I’m deeply grateful to the coaches and mentors I worked with during that time, many of whom introduced me to principles I still use today, even if my understanding of nutrition has since evolved. 

They designed a gluten-free, virtually dairy-free (protein powder excluded), anti-inflammatory diet with nutrient intake timed around my training sessions. I saw why that was crucial for my fitness performance, and this added fuel to my passion for nutrition. Side note: funnily enough I was vegan before I decided to start bodybuilding!

That curiosity eventually led me to formally study nutrition, where I began to connect the dots between performance, physiology, and long-term health. Today, my work in functional nutrition focuses not just on optimizing the body, but on building resilience in the face of modern-day stressors.

How My Approach to Nutrition Has Evolved Over the Years

Fast forward 10 years and I now have a master’s degree in nutrition, two board certifications and a culinary nutrition diploma. I also moved countries, and my dietary and training habits changed significantly. The COVID-19 pandemic really took its toll on my mental and physical wellbeing – I literally saw my hard-earned muscles melt in the space of months, despite doing home workouts with weights, and almost daily 5-7km power walks. 

It was only 4 years after the start of the pandemic that I set foot in a gym again. Yet, I was amazed to find out that the solid foundations I had built before were still there, buried deep within. 

That, to me, is what resilience looks like:
not perfection, but the ability to return to baseline. 

As I committed to a consistent weight training routine I saw my strength and fitness return. And this time I added weekly HIIT to work on my cardiovascular capacity which has always been a weak spot for me. 

Although my diet is nowhere near as clean (and protein-heavy) as it was during my competition days, I now feel fit, healthy and in tune with my body. 

Coming back into a more regular training routine and a slightly dialed in dietary pattern made me realize that the foundations of good health have always been the same – and we’ve always known them. Now they’re simply re-emerging as new trends with fancy names (fibermaxxing anyone?) and better scientific understanding of why these simple pillars work.

The Foundations of Health: Why the Basics Still Matter

In functional nutrition, we often come back to the same core building blocks because they work. Take for example whole foods. We’ve always known whole foods such as vegetables, legumes, nuts & seeds, fish, and eggs are beneficial, if not key, for optimal health. 

Longstanding dietary patterns such as Ayurvedic, Mediterranean, and Japanese traditions rely heavily on minimally processed, whole foods that are rich in fiber, healthy fats, polyphenols, vitamins and minerals. These dietary patterns are associated with reduced risk for chronic diseases and, in some cases, increased longevity. 

One of the key elements that drive the health benefits of whole, plant foods are the phytonutrients that they contain. This large family of compounds is still called the dark matter of nutrition as we continue to identify novel phytonutrients and their functions (so far we’re at over 10,000!). 

There is growing scientific evidence that phytonutrient consumption is associated with reduced risk for many chronic diseases thanks to their antioxidant, anti-inflammatory and anti-tumor properties. And we’re only scratching the surface! Scientists are likely to discover many more phytonutrients, and their metabolites produced by our microbiome, in the years to come.

We’ve also recently discovered that whole foods contain beneficial bacteria not just on their surface but also within their flesh (they are called endophytes). Essentially every time we eat a piece of vegetable we’re having a probiotic – how cool is that?

Foundations rarely change, even as science evolves.

The Nutritional Foundations of Resilience

When we strip away the trends and marketing buzzwords, many of the same nutritional fundamentals continue to underpin human health and resilience. We all know that fiber, protein, healthy fats, vitamins and minerals are good for us, even if we might not understand the science behind their benefits, right?

Fiber and Gut Health: Supporting the Microbiome

Fiber is key for gastrointestinal function, including gut motility, intestinal barrier support and microbiome balance. Many of the metabolites (byproducts) produced by our intestinal microbiome are crucial for our health – these include vitamins such as vitamin K and folate, neurotransmitters such as GABA and dopamine, and other compounds that aid in digestion and immune function. We should be aiming for 25-35g of fiber per day. That’s equivalent to 1-2 cups of cooked legumes, 1-2 pieces of whole fruit and 3-4 cups of cooked, fiber-rich vegetables (e.g. kale, broccoli, green peas). 

Practical tip: Focus on adding a serving of legumes or vegetables to most meals.

Protein, Amino Acids and Repair

Proteins and amino acids do far more than support muscle growth. They also help build immune cells, certain hormones, transport molecules and enzymes that allow countless reactions in the body to take place. Even “super health boosting” compounds that have been popularized in the media (but have been around for a long time) such as creatine and glutathione are made out of amino acids.

Another example are protein-derived bioactive peptides, which have recently gained traction as promising therapies for a range of health challenges, including GLP-1 agonists for weight management, collagen peptides for joint pain, and BPC-157 for inflammation and tissue repair. 

Practical tip: Protein needs vary for each individual, however a simple rule to follow is to ensure there is a serving of protein at every meal, including breakfast.

Healthy Fats, Inflammation and Hormonal Balance

Healthy fats are essential for cellular membrane structure, cognitive function, steroid hormone production as well as metabolic, immune and nervous system health. 

One specific group of healthy fats, called specialized pro-resolving mediators (SPMs), has gained increasing attention in the functional medicine space. These omega-3 derived fatty acids work by supporting inflammation resolution and have been found to be beneficial for pain relief, chronic inflammation, cardiovascular disease, and to support healthy pregnancy.

Practical tip: Essential fatty acids (EFAs), such as omega-3s and omega-6s, are types of healthy fats which our bodies can’t synthesize and we must therefore obtain from the diet. Aim to have one to two food sources of EFAs daily. Choose from flaxseeds, chia seeds, walnuts, pine nuts, sesame oil (cold pressed) and fatty fish such as salmon, sardines, anchovies and mackerel.

Vitamins, Minerals and Cellular Function

Vitamins and minerals are like the keys that keep the machine cogs (our body) turning. Whilst carbohydrates, proteins and fats provide the foundational building blocks, it is the micronutrients (vitamins and minerals) that drive forward the reactions that transform these building blocks into bioactive molecules. It would be impossible to summarize the functions and health benefits of these essential micronutrients in a few sentences – entire books have been written about them!

Practical tip: Like the phytonutrients mentioned earlier, vitamins and minerals are found in unprocessed, whole foods. Adding diversity to your diet, whether weekly, monthly or seasonally, can help you rotate through the various micronutrients found in different whole foods.

Movement as a Foundation of Long-Term Health

Of course, food is only one piece of the resilience puzzle. Over the years, both in my own life and in clinical practice, I’ve seen that many health challenges are rarely caused by nutrition alone. More often, they stem from the cumulative effects of chronic stress, poor sleep, physical inactivity, and environmental overload. Once again, it may not come as a shock to you that good sleep, movement, stress management and a clean environment are key pillars of optimal health.

Movement and physical activity are associated with a myriad of health benefits. From improving mood, cognitive function and metabolic health to supporting the immune system, muscle health and longevity, the list is long. In fact, Dr. Gabrielle Lyon, founder of the Muscle-Centric Medicine movement, describes muscle as a longevity organ because of its significant impact on overall health beyond aesthetics. I mean, did you know that skeletal muscle can lower inflammation? 

The best part is that the benefits of exercise are dose-dependent and you can start to experience them in as little as a few minutes – a concept called “exercise snacks” (defined as “brief, intensive bouts of activity interspersed throughout the day”). 

Consistent, regular exercise involving a variety of activities (such as strength and aerobic / cardio training) and a gradual increase in duration (without overdoing it) can amplify and help maintain those very same health benefits.

Practical tip: Start small and build consistency.

Sleep and Recovery: Essential for Stress Resilience

Exercise may help build resilience during the day, but sleep is where much of the repair and recovery happens. You won’t be surprised to hear that good quality sleep is key for optimal health (after all we do spend about 30% of our lives sleeping). 

During sleep our brain “takes out the trash” (clears metabolic waste), consolidates memories and processes emotions; our muscles, tissues and organs carry out growth and repair work; and our hormone, immune and cardiovascular systems rest and reset. We need to get enough of both deep and REM sleep in order to reap the full benefits and wake up feeling rested and energized. 

Poor sleep (whether in duration, continuity or quality), has been associated with increased risk for hypertension, cardiovascular events, type 2 diabetes, insulin resistance, obesity, fatty liver disease, depression, cognitive decline and chronic inflammation. 

On the flip side, getting sufficient good quality sleep can support cardiovascular health, enhance cognitive function and memory consolidation, improve emotional regulation, balance immune function, and reduce risk of chronic diseases. 

Practical tip: Simple habits, like consistent sleep timing and morning light exposure, can contribute tremendously to improving your sleep quality.

*It’s important to remember that sleep health is multidimensional, encompassing not only adequate duration but also sleep continuity, efficiency, subjective quality, next-day alertness, and appropriate timing aligned with circadian rhythms.

Stress, Connection and Nervous System Regulation

Even with optimal nutrition and sleep, humans are still wired for connection. This is a piece that’s not often talked about, and yet could be one of the most powerful tools we have to counteract stress and regulate our nervous systems. 

It may sound frivolous but the science is clear – social isolation and loneliness act as significant stressors that can lead to negative health outcomes. This includes increased risk for heart disease, stroke, hypertension, type 2 diabetes, susceptibility to infections, dementia and cognitive decline, and depression and anxiety. 

Similarly, chronic stress can increase risks of a number of chronic health conditions and cause imbalances in almost all body systems – immune, cardiovascular, endocrine, and so on. Fortunately, there’s a lot we can do to counteract stress, including spending time with loved ones and having a good laugh with friends and family! 

Social connection can buffer against stress and help build resilience. It’s also associated with other health benefits, including greater decreases in blood glucose markers, lower levels of inflammatory markers, reduced risk of chronic diseases and all-cause mortality and increased longevity.

The Impact of Your Environment on Health

Beyond our internal physiology, our external environment (both physical and digital) also shapes how resilient we feel and function. What (and who) we surround ourselves with matters.

In an ideal world, our homes and workplaces would support health, safety and recovery. In reality, modern life exposes us not only to physical toxins, but also to a constant stream of “mental pollutants”: noise, artificial lighting, blue light exposure, social media, digital overload and 24-hour news cycles, all of which can unconsciously add to our stress burden.

Adding fuel to the fire, chronic exposure to environmental toxins has been associated with increased inflammation, metabolic and immune dysfunction, impaired cognitive and cardiovascular health, fertility challenges and endocrine imbalances. The good news is that supportive nutrition and lifestyle habits, including movement, rest and self-care, can help build resilience and buffer some of these effects.

Building Daily Routines That Support Resilience

I know all of the above can sound overwhelming to implement into already busy lives. This is where daily routines and habit stacking can be incredibly powerful. They help us put supportive behaviours on autopilot, reduce decision fatigue, ease stress, and create a sense of stability and predictability in an often fast-paced world.

After all, it is the choices we make every day that have the biggest impact on our long-term health and resilience. Simple habits, like getting sunlight within an hour of waking, moving your body regularly, or maintaining a consistent bedtime and wake-up time, can have a profound effect on circadian rhythm, sleep quality and overall wellbeing.

Simple Morning and Evening Routines for Better Health

If you’ve made it this far, thank you for reading along. As a final takeaway, here are a few simple ways to start integrating some of the nutrition and lifestyle strategies discussed throughout this article into everyday life.

How to Build Stress Resilience with Nutrition

Over the past decade, both my personal experiences and professional training have reinforced the same lesson: health rarely comes from extremes.

More often, resilience is built quietly through the everyday choices we repeat consistently: nourishing meals, movement, rest, connection, and moments of recovery in a world that constantly pulls us away from them.

If you’re feeling overwhelmed, burnt out, or simply looking to better support your health in a sustainable way, nutrition can play a powerful role in supporting your body’s stress response.

My free Nutrition for Stress Resilience Guide includes practical, science-based strategies to help support your nervous system, improve energy, and build resilience in everyday life.