Nutrition

Fuel, Flow, and Flourish

Show Notes & Actionable Guide: Health, Vitality, and Healing with Liz

Episode Highlights: Beverly Lewis interviews Liz on practical steps for nutrition, sleep, movement, hydration, mindset, and morning routines. Liz shares science-backed tips, personal experiences, and actionable habits that support long-term health and vitality.

1. Nutrition: Eat Close to Nature

Key Points:

  • Focus on healthy fats: avocado, olive, coconut oil, and grass-fed butter/ghee. These are minimally processed and close to nature.
  • Be cautious with packaged foods—even “organic” items can contain seed oils like canola, which promote inflammation and disrupt hormones.
  • Apps like Yuka, Bobby Approved, and Healthy Living help scan products and ingredients, giving a thumbs up/down for health.
  • Perimeter shopping: Most whole foods are around the store edges. Avoid processed aisles when possible.
  • Choose colorful vegetables—more color = more antioxidants, which fight free radicals and inflammation.
  • Focus on minimal ingredients; less is often more.

Actionable Steps:

  1. Download at least one food-scanning app.
  2. Buy more colorful fruits and vegetables.
  3. Gradually replace seed oils with avocado, olive, or coconut oil.
  4. Shop primarily the store perimeter.

2. Sleep: The Ultimate Reset

Key Points:

  • Sleep is non-negotiable for detox, hormone balance, and brain health. Lack of sleep is the #1 risk factor for dementia.
  • Magic window: 7–9 hours. Melatonin peaks 10 p.m.–midnight—sleep before midnight counts more than after.
  • Disruptors: Blue light from screens, eating too close to bedtime, irregular schedules.
  • Tips for better sleep:
    • Avoid screens before bed; use night-shift mode or blue light blockers.
    • Avoid food 2–3 hours before bed. Start with 1 hour, then gradually extend.
    • Consider magnesium glycinate or chamomile tea.
    • Create a consistent bedtime routine: face wash, brush teeth, journal, gratitude, deep breaths.
    • Charge electronics away from your head to reduce EMF exposure.
  • Morning sunlight resets circadian rhythm and improves nighttime melatonin production.

Actionable Steps:

  1. Aim to sleep and wake at consistent times.
  2. No food within 2–3 hours of bedtime; gradually work toward this.
  3. Spend 2–5 minutes in morning sunlight.
  4. Implement a bedtime routine including journaling, gratitude, and deep breathing.

3. Movement: Keep Your Body in Motion

Key Points:

  • Movement = detox, circulation, and lymphatic health—not just weight loss.
  • Lymphatic system relies on movement and diaphragmatic breathing to remove toxins.
  • Walking after meals lowers blood sugar and reduces inflammation. A 15–20 minute walk after dinner can decrease blood sugar by 20–50 points.
  • Any movement counts: walking, mini-trampoline rebounding, dancing, or stretching.
  • Start small: 5 minutes daily and build consistency before longer sessions.

Actionable Steps:

  1. Add a 5–10 minute walk after dinner.
  2. Use daily routines to incorporate movement (walking pets, walking calls).
  3. Try diaphragmatic breathing during movement.
  4. Gradually increase duration or intensity over time.

4. Hydration: Water is Life

Key Points:

  • Most people are chronically dehydrated, leading to brain fog, fatigue, and poor detox.
  • Recommended daily intake: ~64 ounces.
  • Use purified water and consider adding Celtic sea salt for better cellular hydration.
  • Avoid plastics; they leach xenoestrogens, disrupting hormones. Prefer glass or stainless steel bottles and Pyrex containers.
  • Non-stick cookware and plastic utensils can release microplastics—use wood or stainless alternatives.

Actionable Steps:

  1. Drink water regularly; use a marked jug to track intake.
  2. Add a pinch of Celtic sea salt to each bottle.
  3. Replace plastic bottles/containers with glass or stainless steel.
  4. Avoid nonstick cookware when possible.

5. Mindset & Gratitude

Key Points:

  • Thoughts and beliefs directly impact cellular health and gene expression.
  • Gratitude journaling rewires the brain and can positively influence telomeres.
  • Positive self-talk enhances healing: e.g., “I am a healing machine. My body is strong. I am healthy.”
  • Avoid overwhelm: adopt habits gradually, one at a time.

Actionable Steps:

  1. Write down or verbalize 3 things you’re grateful for daily.
  2. Use positive affirmations about your health and healing.
  3. Implement one new habit at a time.

6. Morning Routine: Start Your Day Right

Key Points:

  • Liz emphasizes a five-minute morning ritual that sets the tone for health and vitality:
    1. Warm lemon water – detox and digestion.
    2. Morning sunlight – resets circadian rhythm.
    3. Barefoot grounding – absorb healing energy from the earth.
    4. Gratitude journaling/prayer – cultivate positivity.
    5. Deep breathing – stimulate lymphatic flow and calm the nervous system.

Actionable Steps:

  1. Dedicate the first 5–10 minutes after waking to your ritual.
  2. Stay consistent, even with small adjustments.
  3. Gradually layer in other practices (movement, hydration) throughout the day.

Takeaway

Small, consistent, intentional steps—nutrition, sleep, movement, hydration, mindset, and morning rituals—empower your body to heal, detox, and thrive. Progress, not perfection, is the goal.

“We normalize things that are not good for us, but they shouldn’t be normal. Small changes today can create long-term vitality tomorrow.” – Liz


TRANSCRIPT
Hello, and welcome to At the High Road to Leadership. Today’s segment is part of the collaborative Slingshot Success, which is all about health—because if you’re going to lead well, you have to be well. I am so honored to have Liz Oliver in the studio with me today.

Quick introduction: with over two decades of experience as a registered nurse, Liz has dedicated her life to helping others thrive—spirit, soul, and body. She’s my own personal nutritionist, and for 22 years she’s provided care, comfort, and clinical excellence to her patients.

After facing her own health challenges, she began a new journey and became a certified holistic nutritionist. I could go on and on about her credentials, but what you’ll experience today is her energy, her heart, and her knowledge.

So Liz, let’s get started. I know your story, but I love hearing you share it. Tell us about you.

Liz:
Thank you so much, Beverly. Your introduction is better than a Rocky soundtrack! I’m so grateful to be here.

God has given me quite a testimony, and my ultimate goal in life is to shine His light, share His love, and inspire hope. Today I’ll share my story and also give some practical tips you can start using right away to feel better.

I’m a two-time cancer survivor—leukemia as a child and breast cancer as an adult. Both experiences shaped my path.

I was diagnosed with leukemia just before my fourth birthday. I spent most holidays, birthdays, and countless days in the hospital. The bonds I formed with the nurses caring for me inspired me—I wanted to be that person for others. So after high school, I went to Gulf Coast State College and became a registered nurse. I loved my career, especially working in labor and delivery and with newborns.

But in my mid-20s, I started having health issues. My oncologist reviewed my records and discovered I’d been part of a phase-one clinical trial as a child. That meant doctors were testing how much chemotherapy a patient could handle before experiencing adverse effects. I had received three adult-strength chemo drugs for three years. I later learned I was the only one in that trial who survived.

While I was grateful, the treatment left me with long-term health challenges—chronic pain, gut issues, and frequent illness. My doctor explained these were all side effects of the chemotherapy. He also told me I was five times more likely to develop breast, lung, or stomach cancer, and ten times more likely to develop melanoma.

At 36, I discovered a lump during a self-exam. I knew immediately it didn’t belong. After prayer, I asked God to guide me. That led me to Dr. Leigh Erin Connealy in California, an integrative oncologist who helped me change the “terrain” of my body—creating an environment where cancer couldn’t thrive.

While waiting to see her, I began changing my diet. Within two weeks, the results were remarkable—migraines I’d suffered since age 12 disappeared, my gut issues improved, my skin cleared, and my energy soared. That experience showed me the power God has built into our bodies to heal when we give them what they need.

I went back to school, became a certified holistic nutritionist, and now I have the privilege of walking alongside others as they take control of their health—helping with everything from weight loss, to energy, to brain fog, and more.

Beverly Lewis:
You mentioned that Dr. Connealy helped you change the terrain of your body. What do you mean by that?

Liz:
The “terrain” refers to the internal environment of our bodies, especially the gut. Nutrition plays a central role in shaping it.

For example, 70% of our serotonin—the “feel good” hormone—is produced in the gut. The liver is like the chemist of the body, so we need to support it with the right foods, herbs, and detox practices.

We’re constantly exposed to chemicals, so detoxing is essential—whether through sauna, rebounding, detox baths, or supporting the lymphatic system. If we don’t detox, the cells we’re trying to eliminate just build up in the body. So detoxing while nourishing the body is key to long-term healing.

Beverly Lewis (07:20):
All right, so tell me more.

Liz (07:21):
Absolutely. Let’s start with nutrition—because to me, it’s the cornerstone of all healing.

A lot of people worry about genetics, but surprisingly, only 3–5% of cancers are truly genetic. Even if you carry a gene like BRCA, it doesn’t mean it has to be expressed. Genetics load the gun, but environment pulls the trigger. By eating well, detoxing, and moving our bodies, we can lower the toxic burden and reduce the chance that harmful genes get switched on.

So what does that look like? It’s simple—not always easy—but simple: eat real food. Fruits, vegetables, and high-quality proteins. Our culture is built on “grab and go,” and most convenience foods are loaded with additives our bodies don’t recognize. That leads to inflammation—and inflammation is the root of all disease.

Here’s how it works:

  • In our bodies, normal cells can go “rogue” and become free radicals.
  • Free radicals are unstable cells missing something they need.
  • Antioxidants from fruits and vegetables donate what’s missing and stabilize them.
  • If they don’t get repaired, oxidative stress develops. That stress leads to inflammation, and inflammation leads to disease—things like lupus, arthritis, or cancer.

That’s why dosing yourself daily with nutrient-rich food is so powerful. In my first cancer journey, the message was “let her eat whatever she wants—milkshakes, ice cream—just don’t let her lose weight.” There was nothing I could do to heal besides rest. But the second time, when I changed the terrain of my body, I realized: I can choose how my body feels. I can choose how my genes express.

Even now, if I eat something I know isn’t good for me, I feel it the next day. That’s my “why.” When someone offers me birthday cake, I’ll say, “Yes, I want it—but I’m not going to eat it, because I won’t feel well tomorrow.” For me, sugar is especially harmful—it feeds cancer. Did you know cancer cells have about 10 times more insulin receptors than normal cells? So when you eat sugar, it’s drawn right to the cancer cells. That’s why I think of every food choice as either feeding health or fueling disease.

Now, I know grocery shopping can feel overwhelming. The labels are confusing—organic, cage-free, gluten-free, non-GMO. My husband jokes that when he goes to buy eggs, it’s like a scavenger hunt: “Do you want organic? Cage-free? Pasture-raised? These ones are $13—are they the right ones?” Marketing companies spend thousands of dollars to make that front label attractive. But the truth is, there’s no substitute for flipping the box over and reading the ingredients.

Here are three simple grocery-shopping tips I give all my clients:

  1. Five ingredients or less. The fewer ingredients, the closer it is to real food.
  2. Can you pronounce it? If you can’t, your body probably won’t recognize it either—it may cause inflammation.
  3. Watch out for seed oils. These are in almost everything, but they drive inflammation. The main culprits are vegetable oil, canola oil, and sunflower oil.

The oils you want to focus on are avocado, olive, and coconut oil. Those are my go-to cooking oils. I also use grass-fed butter and ghee—because they’re close to nature.

The good news is, there are some great apps now—like Yuka, Bobby Approved, and Healthy Living. You can download them, scan a product, and get an instant thumbs up or thumbs down on whether you should buy it.

Let me give you a story. Here in Panama City, we don’t have juice bars or Whole Foods. So if I’m eating the way I want to, I’m cooking and scavenging our local grocery stores for the best products. When I was in Sarasota, I went to Whole Foods and found these spicy black beans. I flipped the can over—more ingredients than I’d usually prefer—but they were all spices, so I thought, “This will be fine.”

Later at home, my husband—who had just discovered the Yuka app—started scanning everything in our pantry. He comes running out with the black beans like they were a live grenade: “What are these doing in here?!” Turns out they had canola oil hidden in the middle of that ingredient list. These were organic black beans from Whole Foods—$3 a can—with canola oil in them!

Seed oils like canola, vegetable, and sunflower oil are in 99% of our food supply. They wreak havoc on hormones and energy levels and lead to inflammation. That’s why I always say: the simplest way is to stick to fruits, vegetables, and meat. It’s not the easiest way—but it is the cleanest.

That’s where the apps really help. Just scan and check. And remember: companies get bought out, recipes change, so don’t assume something you’ve bought for years is still “clean.” Trust, but verify.

Beverly Lewis (15:31):
That’s great. We’ll put those apps in the show notes. You mentioned Yuka—and what is Bobby Approved?

Liz (15:36):
Bobby Approved was created by a guy named Bobby. He’s very strict—if there’s any artificial flavors, even from some good brands, it’s a hard no for him. The app is simple though: thumbs up or thumbs down.

The Yuka app (Y-U-K-A) is another great one, and the Healthy Living app is from the Environmental Working Group—the same people who put out the “Dirty Dozen” list each year. That list shows the 12 foods you really need to buy organic (usually berries and thin-skinned produce). The other foods aren’t as critical.

These apps can also be used for skincare products, household cleaners, and more. I keep them all on my phone and use them regularly.

Another grocery store tip: stay on the perimeter. That’s where the real food usually is (though yes, the bakery is also there!). When you’re picking produce, remember: more color equals more nutrients. For example, a purple onion has more nutrients than a yellow one. Dark berries leave rich colors behind when you rinse them—that’s antioxidants at work.

So, buy for color and variety, keep ingredients minimal, and focus on real food.

And let me pause here with an important reminder: think progress, not perfection. It’s not what you do some of the time—it’s what you do most of the time that matters. Nobody’s perfect, and that’s not God’s expectation of us either. Just do your best, and keep moving forward.

Beverly Lewis (17:48):
Wow, those are such practical tips.

Liz (17:53):
Let’s talk about sleep.

Sleep is the ultimate reset. It’s not a luxury—it’s a necessity. When we sleep, our liver, kidneys, and brain are actively detoxing. At a symposium I attended last year, they shared that the number one risk factor for dementia is lack of sleep. That’s huge.

During deep sleep, the brain literally “squeezes out” toxins to prevent plaque buildup that can lead to dementia. It’s also when the body repairs itself. That’s why restorative sleep is critical.

The magic number is 7–9 hours, though it’s different for everyone. Timing is also important. Our melatonin—the antioxidant that helps us rest deeply—is at its peak between 10 p.m. and midnight. So the earlier you go to bed, the better. There’s an old saying: “One hour of sleep before midnight is worth two hours after midnight.”

What disrupts sleep? Blue light. It’s everywhere—phones, computers, TVs. Blue light blocks melatonin production. Luckily, most devices have a night-shift or blue-light filter mode, and you can also get blue-light blocking glasses. Managing this makes a big difference in getting the quality sleep your body needs.

Liz (19:38):
Eating before bed is a tough one. Most of us are running all day, come home, eat dinner, and then snack while watching TV. Ideally, you want to go to bed on an empty stomach. I encourage patients to avoid eating two to three hours before bed because digestion trumps everything else. If your body is digesting, it can’t focus on repair and detox.

I track my sleep with an Oura Ring. Anytime I eat too close to bedtime, my resting heart rate is higher—it’s a signal that my body is still digesting instead of entering “rest and digest” mode. For beginners, start with stopping food an hour before bed, then gradually work up to two, and ultimately three hours. Honestly, even I struggle with three hours sometimes.

This is where intermittent fasting can help. I personally skip dinner and eat breakfast instead. That helps my thyroid and overall health. Eating earlier and going to bed a little hungry gives me the most restorative sleep.

Sunlight is another key factor. Morning sunlight sets your body’s rhythm and helps boost melatonin at night. Even a few minutes of exposure to natural light makes a difference.

If you have trouble falling asleep, magnesium can help. Magnesium glycinate is great at bedtime—it’s responsible for over 400 enzymatic functions and most of us are deficient. Chamomile or other herbal teas also make a nice nighttime ritual. Deep breathing before bed—just five breaths—helps set your nervous system.

I have a bedtime routine: wash my face, brush my teeth, put my phone away (no EMFs near my head), journal, express gratitude, and then go to sleep. I literally visualize tucking myself in.

Beverly Lewis (22:29):
I like that—it’s interesting because with babies, we know routines are important, and you’ve created one for yourself that works the same way.

Liz (22:48):
Exactly. The Oura Ring gives me the “why.” For example, I could sit in bed with my husband watching TV, which I love for connection—but my sleep suffers. So now, TV is in the living room, and bedtime is for journaling, Bible reading, or sleep. I feel better and more rested the next morning because melatonin production isn’t disrupted.

Melatonin is a powerful antioxidant, and cancer patients may take large doses because it can inhibit cancer cell growth. God makes it naturally in our bodies, but modern life can reduce production, so we have to mitigate that with routines, light exposure, and sleep hygiene.

Beverly Lewis (23:59):
Lots of great nuggets here.

Liz (24:01):
My morning ritual is sacred. Waking up at the same time sets your circadian rhythm. My body thrives on routine. I go to bed and wake up at consistent times. Even on mornings I don’t want to get up, I do it because I know my body will feel better later.

Morning sunlight is non-negotiable. Even a few minutes in dim light triggers a cascade of physiological benefits. Cortisol rises naturally to help you wake, while melatonin gradually decreases. Ten to twelve hours later, melatonin rises again for restorative sleep.

Beverly Lewis (25:38):
Does the sunlight need to be direct outside, or is light through a window okay?

Liz (25:42):
Through a window works in a pinch, especially in winter, but some windows block UV light. Ideally, a few minutes outside is best. Remove sunglasses and blue-light blockers so UV light can reach your eyes. I usually pair this with warm lemon water to gently kickstart digestion and hydration.

I also take a moment to give gratitude to God—it sets my mindset for the day.

My husband started doing morning sunlight too. He noticed in just a few days that he felt more tired earlier, was ready for bed sooner, and his sleep became more restorative. His gut issues even improved. Morning sunlight really works—it signals your brain, balances cortisol and melatonin, and helps your body function optimally.

Beverly Lewis:
You talked about the lemon water being like a car wash for your body—great tip!

Liz (28:43):
It really is. From a weight-loss perspective, I often encourage a little more protein, but protein slows digestion. Starting with warm lemon water helps because we’re supposed to go to the bathroom at least once a day, ideally more. This is a common misconception—“I never go, and it’s fine”—but it’s not. Proper elimination is a key detox pathway. If it’s not happening, toxins stay in the body, adding to inflammation and general yuck.

Any questions?

Beverly Lewis (29:29):
Got it.

Liz (29:30):
Okay, movement. Ultra important—for many reasons. People often think movement equals weight loss, but weight loss is just a byproduct. Movement helps detoxify the body. Our lymphatic system is the body’s garbage collector, running from head to toe, but unlike the circulatory system, it has no pump—it relies on movement. If we don’t move, lymph just sits there.

Ever notice a sore throat and swollen glands? That’s the lymphatic system at work, isolating things until your immune system responds. If it stays stagnant, it can lead to other issues like tonsillitis. To move lymph, we use diaphragmatic breathing—deep belly breaths—and physical movement.

I love rebounding on a mini trampoline, bouncing on your toes, or simply walking. Walking in nature is my favorite. A 15-minute walk is incredibly beneficial. You can build it into existing routines: walk while talking to a friend, with your dog, or after dinner.

I also track my glucose with a continuous glucose monitor (CGM). Even a 15-minute walk after dinner lowers blood sugar 20–30 points. For example, I tested myself after eating chickpea pasta: within seven minutes of a gentle walk, my blood sugar dropped 20 points. After 20 minutes, it dropped 52 points—from 125 to 73. Walking after dinner is ideal because we’ve consumed most calories, we’re sitting, and it helps muscles pull sugar from the bloodstream for fuel. This lowers fat, supports blood sugar, reduces inflammation, and moves lymph.

Beverly Lewis (34:59):
You mentioned a CGM—most people who aren’t diabetic haven’t used one. Are there affordable options?

Liz (35:17):
Yes, the Stilo CGM is about $80/month. You don’t need it forever—just to spot-check how foods affect you. Some insurance plans cover CGMs, especially for pre-diabetes or insulin resistance. They’re also available over the counter.

The CGM is amazing for creating mind-body awareness. You see how food, sleep, and activity affect your blood sugar. Some days, you might indulge—ice cream, dessert—that’s fine. But seeing the data shows you the consequences: poor sleep, blood sugar spikes, fatigue. Over time, this helps you make informed choices and strengthen the mind-body connection.

Beverly Lewis (37:29):
It makes me laugh for you to say it feels like they’re coming to confession.

Liz (37:33):
They are! They come in, and it’s like, “Oh, this is me.” I just want to cheer them on—I’m their cheerleader. I don’t know if they think I’m going to whip them or something, but it’s okay. It just shows the pressure we put on ourselves. We all try to do everything perfectly—but there’s no such thing. We’re just trying to make better-informed decisions.

For example, I had a sweet lady yesterday who’s been working with me for a while. She was discouraged because her weight-loss goals had stalled. I brought her back to the small wins: two weeks ago, we cut out dairy, which had been causing 25 years of thumb pain. Now, if she adds cheese back in, the pain returns—she sees the connection. Her GI tract improved too—she goes to the bathroom daily now, can play with her grandkids for three days straight, and it doesn’t wear her out.

These small, incremental changes are what stick. Trying to do everything perfectly from the start? Most likely not going to happen. For me, I had a diagnosis that forced me to change; it gave me a “why.” I visualize that sugar feeds the cells I’m trying to eradicate—my why. Not everyone needs a dramatic why, but mind-body connections make healthy habits sustainable.

Movement is vital—literally. Think of an 80-year-old who’s still moving—they’re vital. Start now, even small shifts, so that by 70 or 80, movement feels natural. I often start patients with a five-minute walk to build the habit. If you can’t walk, bounce on a mini-trampoline or dance in your kitchen—just move.

Beverly Lewis (40:37):
I love it. Just a heads-up—we probably have about five more minutes.

Liz (40:44):
Okay, love it. Hydration—big one. Water helps the lymphatic system, like that morning “car wash” with lemon water. Many people walk around dehydrated—it causes brain fog, low energy, lack of clarity, even anxiety. I use a 40-ounce jug and fill it twice a day. Start with about 64 ounces per day. Purified water is best; add Celtic sea salt to pull water into your cells instead of just running through you. Set reminders throughout the day to build the habit.

Also, avoid plastics—xenoestrogens mimic estrogen and disrupt hormones. Use glass or stainless steel bottles, Pyrex instead of Tupperware, wooden cutting boards, and avoid nonstick cookware when possible. We ingest microplastics constantly—about a credit card’s worth per week.

Grounding is real science: bare feet on the earth absorb healing energy. My morning routine: barefoot on the grass, warm lemon water, morning sunlight, then gratitude journaling. Thoughts are powerful—90% are repetitive, so intentionally cultivating gratitude rewires the brain, even affecting telomeres. I often verbalize gratitude if I forget my journal.

The first five minutes of my day include these rituals. Add movement and hydration throughout the day. These small steps influence gene expression—our bodies are designed to heal. We can feel better with consistent, actionable steps.

Beverly Lewis (46:27):
Exactly! Normalizing unhealthy habits makes them seem acceptable. I’ve started saying aloud every day, “I am a healing machine. My body is strong. I am healthy.” You can feel it respond.

Liz (46:45):
Yes! Our cells respond to our thoughts—happy thoughts light up the brain; negative ones affect us negatively. Faith helps anchor this. God gave us the ability to heal; we just need to provide what our body needs and observe the response.

We shouldn’t live overwhelmed, with a checklist running constantly. Start with one habit at a time—build it, then add another. Progress is a journey, not a fire hydrant of information.

Beverly Lewis (48:20):
I love it. My grandmother, who lived to 103, said, “If you don’t use it, you lose it,” and lived vitally—no CGMs, no apps.

Liz (48:34):
Exactly. Common sense has become uncommon, but reconnecting to how we feel and observing results is key.

Beverly Lewis (49:33):
This has been amazing. I’ve taken a full page of notes today. Thank you, Liz, for sharing your wisdom. Listeners, remember: the best is yet to come.


This can be accessed as a podcast interview at https://thehighroadtoleadership.podbean.com/e/slingshot-success-with-liz-oliver/