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Optimal with Dr Liz

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Brisbane, QLD
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. 🌿

27/01/2026

Warmer weather, travel and celebrations mean hydration needs increase.

Dehydration can show up as:
😴 Low energy
🧠 Foggy thinking
🤒 Headache
💤 Poor sleep

Strategies:
💧 Keep water visible
🫗 Sparkling + citrus for variety
🍉 Hydrating foods: watermelon, cucumbers, oranges
🥤 Alcohol? Alternate drinks

Hydration supports mood, performance and recovery - especially in midlife.

22/01/2026

After celebrations, people often feel tempted to “detox”.

But the body already has detox systems - liver, kidneys, gut, skin.
What helps most is supporting them.

Simple reset:
🍳 Protein + veggies at meals
🥦 Add colour (salads, berries, greens)
🚶‍♀️ Short daily walks
💧 Rehydrate
😴 Consistent sleep

Aim for nourishment, not restriction.

Protein + plants → stable energy, improved mood, reduced cravings.

Small steps build momentum for the year ahead.

20/01/2026

Holidays bring connection, conversation, and shared meals.
Mindful eating supports enjoyment - without rigid rules.

A few practical cues:
✨ Pause before serving - “Am I hungry?”
🍽️ Start with colour + protein
🥗 Eat slowly, tastefully
💬 Focus on connection, not tracking
😌 Notice fullness before reaching “too full”

Mindful eating isn’t a diet.
It’s awareness, presence and enjoyment.
Family, food and conversation - that’s the holiday recipe.

16/01/2026

I shared my insights in this Body+Soul article on why glowing skin starts in the gut. From aiming for 30 different plant foods a week to adding fermented favourites and following a Mediterranean-style approach, it’s all about diversity, colour and nourishment from the inside out. ✨

You can read the article here - https://www.bodyandsoul.com.au/houseofwellness/want-glowing-skin-it-might-be-time-to-fix-your-gut-first/news-story/48efc0c9df5cf307d7447a18ad7cf1c3

15/01/2026

If you want strong energy and well-being in midlife, it doesn’t start with intensity.
It starts with alignment.

Your 2026 compass:
🥗 Menu: protein, colour, fibre
🧠 Mindset: progress over perfection
🚶‍♀️ Movement: daily joy, not punishment

Wellbeing is built in layers.

One aligned step at a time.

12/01/2026

New Year doesn’t need resolutions.
It needs focus.

Most people abandon resolutions because they’re too big.
Research shows single-habit focus is more successful.

Choose one:
😴 Sleep routine
🍳 Protein at breakfast
🚶‍♀️ Daily walk

Small, repeatable actions create sustainable change.

09/01/2026

A reset isn’t punishment.
It’s reflection.

Ask yourself:
✨ What energised me?
🌧 What drained me?
💡 What do I want more of?

This is a mindset, not perfection.

Midlife wellbeing is built through awareness, not rules.

07/01/2026

Warm weather + festive food = storage matters.

A few reminders:
❄️ Refrigerate leftovers within 2 hours
🍗 Keep cold foods cold
💧 Hydrate in the heat
🧊 Bring ice packs for travel picnics

Practical, evidence-based choices keep celebrations enjoyable.

Small steps → big peace of mind.

05/01/2026

The end of the year is full.
Work. Travel. Events. Family.

Saying yes to everything comes with a cost.

Protecting energy can look like:
🗓️ Leaving buffer days after travel
🤝 Declining kindly
😴 Prioritising rest

Recovery is not a luxury - it’s a foundation for health.
Rest is one of the most valuable gifts you can offer your future self.

02/01/2026

Movement doesn’t have to be a solo workout.

Some of the most effective activities are simple, social and regular:
🚶‍♀️ Post-meal walks
🏖️ Morning beach stroll
🌳 Gardening
💃 Dancing at celebrations

Research on longevity highlights that movement + social connection is a powerful combination.

If it brings joy, you’ll keep doing it.

28/12/2025

Holiday schedules often mean late nights, travel and disrupted routines.
Energy can dip quickly.

Three simple resets:
☀️ Morning light - supports circadian rhythm
💧 Hydrate - heat, travel and alcohol drain energy
😴 Keep sleep timing consistent - our body clock likes rhythm

Studies show that even small shifts in light exposure and sleep timing improve energy and mood.
Enjoy the season - and protect your energy.

23/12/2025

Grazing tables are a holiday favourite - and small adjustments can make a big difference in how you feel.

Include:
🥕 Vegie sticks + dips
🫛 Hummus, baba ganoush
🍓 Berries + yoghurt
🧀 Cheese + nuts

Swap:
🍪 Pastries → fruit + dark chocolate
⚪ Crackers → wholegrain options
🥤 Sugary drinks → sparkling water with citrus

These choices support energy, gut health and satiety - without losing flavour or enjoyment.
Festive + nutritious can coexist beautifully.

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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