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Optimal with Dr Liz

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Optimal with Dr Liz

Optimal with Dr Liz

A bespoke, science-led retreat for midlife renewal.

Combining nutrition, movement, and meaningful travel - guided by science, soul, and strategy. 🌿

08/08/2025

This season calls for more than a health kick.
It calls for deep support - body, mind, and soul.
Because you deserve to feel vibrant again.

07/08/2025

“You don’t need fixing. You need space.”
Not another protocol.
Not another plan.
Just space.
To breathe. To feel. To listen in.

Because healing doesn’t end when treatment ends.
And the next chapter doesn’t start with pushing through.
It begins with permission;

To rest. To reflect.
To return to yourself.

05/08/2025

Midlife isn’t about pushing through. It’s about realigning.
With the right tools - from nutrition to mindset - you can get back to optimal.

30/07/2025

So many in midlife feel off, despite “eating well.”

But what you need now isn’t just clean food.

It’s targeted nourishment that supports:
✔ Hormonal balance
✔ Inflammation
✔ Gut-brain clarity
✔ Energy that lasts the day

Nourishment should be joyful.
Not prescriptive.
And certainly not punishing.

17/07/2025

Realign. Rediscover. Reclaim.

13/06/2025

🥣 Struggling to make it from breakfast to lunch without reaching for a snack?

Here are 5 satisfying breakfasts that will keep you full, energised, and ready to conquer your day:

1️⃣ Overnight oats with chia seeds and berries 🍓: Packed with fibre and protein to keep hunger at bay!

2️⃣ Veggie-loaded scrambled eggs with avocado 🥑🍳: A perfect balance of healthy fats, protein, and fibre to fuel you.

3️⃣ Greek yogurt with nuts and seeds 🥜: Full of protein and healthy fats for sustained energy.

4️⃣ Whole grain toast with nut butter and banana 🍞🍌: A delicious combo of complex carbs (sustained released energy) and protein to keep you satisfied.

5️⃣ Smoothie with protein powder, spinach, and almond butter 🥤: A nutrient-packed option to fill you up and keep you going.

Make your mornings count with these filling, nutritious options! 💪

11/06/2025

🌱 It’s Wellness Wednesday, and today we’re highlighting the tiny but mighty flax seed!

These little powerhouses are packed with nutrients that offer big health benefits. From boosting digestion to supporting heart health, flax seeds are a great addition to your daily diet!

Here’s why you should add them to your meals:
1️⃣ Rich in Omega-3 Fatty Acids: Supports heart health and reduces inflammation.
2️⃣ High in Fibre: Promotes digestion and helps keep you feeling full.
3️⃣ Loaded with Antioxidants: Helps protect cells and supports overall wellness.
4️⃣ Hormonal Balance: Contains lignans (phytoestrogens) that can help balance hormones, especially for women.

Sprinkle them on your yogurt, smoothies, or salads – the possibilities are endless! 🌟

09/06/2025

🥗 What does a balanced plate really look like?

It’s not just about what’s on your plate, it’s about how each component works together to support your health.

A truly balanced meal includes:
🔹 Lean protein for strength and repair
🔹 Fibre-rich carbs for energy, gut health and satiety
🔹 Healthy fats for hormone and brain function
🔹 Colourful veggies for vitamins, minerals, and antioxidants

This simple yet powerful approach can transform how you feel every day. 🌿

Are you building your plate with purpose?

06/06/2025

⏰ Meal optimalisation isn’t just about WHAT you eat – it’s also about WHEN you eat! Here are some tips to give your metabolism a boost:

1️⃣ Start strong with a balanced breakfast 🍳🥑: Fuel your day with protein, healthy fats, and fibre via slowly digested carbs to kickstart your metabolism! Fasting works for some, so if you don’t eat breakfast ensure you break your fast healthily.

2️⃣ Don’t skip meals 🍽️: Regular meals keep your metabolism active and energy levels steady throughout the day! Once again this is individual and some manage better on fewer meals. The advantage of working with a professional is that they can help optimise to YOU!!

3️⃣ Space meals evenly ⏳: Aim for meals every 3-4 hours to avoid energy slumps and keep your metabolism running! This works for many, while others perform best on 1 or 2 meals

4️⃣ Avoid late-night snacks 🌙🍕: Eating too late can disrupt digestion and affect sleep.

5️⃣ Post-workout refuel 💪🥗: After exercise, replenish with protein and carbs to support recovery and metabolic health! Ideally within 30mins of the workout

Small changes in timing = big results for your metabolism and energy! 🌱✨

04/06/2025

🍠 It’s Wellness Wednesday, and today we’re celebrating the incredible sweet potato!

🌟 Packed with fibre, vitamins A & C, and antioxidants, sweet potatoes are a nutritional powerhouse. Not only do they support immune health, but they also help regulate blood sugar levels and promote gut health!
Here are some reasons to add sweet potatoes to your plate:

1️⃣ Rich in Fibre: Supports digestion and keeps you full longer.
2️⃣ Packed with Antioxidants: Helps fight inflammation and supports overall health.
3️⃣ Great for Skin Health: High in Vitamin A, promoting healthy, glowing skin.
4️⃣ Versatile & Delicious: Roast, mash, or bake – there’s no limit to how you can enjoy them!

Give your body the boost it deserves with this delicious and nutritious veggie!

🍽️💪

02/06/2025

🍬 Should I use a sugar substitute?

Here’s the truth: Not all sugar alternatives are created equal! While they can be a useful tool for reducing calorie intake, it’s important to understand the different types and how they affect your health.

🔍 Artificial Sweeteners: Often calorie-free, but may have potential long-term effects on gut health and cravings.

🍯 Natural Sweeteners (like stevia & monk fruit): These can be a better choice for those looking for a more natural alternative, with fewer potential side effects.

🧁 Sugar Alcohols: Often found in sugar-free products, they’re lower in calories but can cause digestive discomfort if consumed in large amounts.

The key is moderation – using substitutes mindfully and pairing them with a balanced diet! Your best bet? Whole foods and natural sources of sweetness like fruit. 🍓🍏

Understanding what works best for your body is key to making informed choices. 🌱

30/05/2025

☀️ Summer heat can leave you feeling dehydrated, but staying hydrated is key to keeping your energy levels up and your body functioning at its best!

Optimal Performance requires optimal hydration. Here are some hydration tips to help you stay cool and refreshed all season long:

1️⃣ Drink water consistently 💧: Aim for 8-10 glasses a day. Start the day with a big glass or water and repeat before each mail meal. Remember to sip throughout the day, not just when you're thirsty.
2️⃣ Infuse your water 🍋🍓: Add a few slices of fruits like lemon, cucumber, or berries for a refreshing twist!
3️⃣ Hydrating foods 🥒🍉: Snack on water-rich fruit like cucumbers, watermelon, and oranges to boost hydration. Vegies, salads and soups are great for hydrating.
4️⃣ Electrolyte balance 🧂: If you're sweating a lot, make sure to replenish electrolytes with fruits, vegies, coconut water or an electrolyte-rich drink.
5️⃣ Limit caffeine and alcohol 🍹: Both can lead to dehydration, so try to balance them with extra water intake.

Keep your body hydrated and energized to enjoy all that summer has to offer! 🌞💦

Address

Brisbane, QLD

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Friday	9am - 5pm
Saturday	9am - 2pm
	5:30pm - 6pm

Website

http://www.drliznutrition.com/optimal-retreats-dr-liz

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