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Dr Libby Weaver

Healthy living expert. 

Dr Libby Weaver is a hub of knowledge on all things health and wellness.

A Nutritional Biochemist, Author and Speaker, her messages embrace a unique three-pillared approach incorporating nutrition, emotions and the biochemistry of the body.

World Health Day falls on April 7th so who better to speak to than the Gold Coast woman with unrivalled wisdom on healthy living. 

It’s World Health Day on April 7th, what is the biggest health problem facing Australians today?

To me wellness means thriving not surviving, yet I have met thousands of Australians who are doing the latter. The pace of our modern lifestyle is unsustainable – people are living in a constant state of stress, demanding more and more of themselves mentally and physically, and over time this compromises their health. Chronic diseases are a huge problem in Australia, and our lifestyle choices – the way we eat, drink, move, think, breathe, believe and/or perceive – play a big role in our risk of developing these. 

You’ve lived on the Gold Coast for a while now, how does our health and fitness rate compared to the rest of Australia?

We’re so fortunate to live in such a beautiful environment that encourages movement (who doesn’t love to walk along the beach or in the bush!) and have access to nutritious fresh foods, including outstanding organic markets. With that said, only 1 in 20 Queenslanders eat enough vegies, so amping up your vegetable intake is something virtually everyone would benefit from.

You’re a Nutritional Biochemist, can you explain what that means and how you got to be where you are today?

It’s funny because in a way I don’t feel like I consciously ‘chose’ this career path. I spent 14 years at university and graduated with a Bachelor of Health Science majoring in Nutrition and Dietetics with honours, and a PhD in Biochemistry. Using my knowledge about how the human body works, I’ve spent almost two decades in clinical practice, helping people with my three-pillar approach to wellness – the biochemical, the nutritional and the emotional.

I believe my purpose is to help educate people about the importance of taking great care of themselves as I am concerned that far too many people live too short and die too long. Quality of life really matters and I want to wake people up to make changes now rather than waiting for a chronic health condition to necessitate that. I have now published 10 best-selling books, I speak regularly at live events all over the world, and I’ve developed a food-based nutritional supplement range called Bio Blends to support people to enhance their health. I feel very grateful to do what I do. 

Why does what we put into our bodies affect our overall health so much? 

The way you feed yourself is the most basic form of self care (love) you can show yourself. The nutrients we absorb from our food are essential for the billions of biochemical reactions that are happening in our body every second. There is nothing in the entire world that can replace a highly nourishing diet.

Yet I have met thousands of people who exercise frequently (and with intensity), especially after making poor food choices with the intention of ‘burning off’ the calories they consumed the day before. But the calorie equation we are taught to follow of ‘calories in versus calories burned’ is out-dated and doesn’t adequately take into account all the aspects that can impact on how our body metabolises the fuel we put into it. No amount of exercise can burn off the effects of a poor-quality way of eating.

Why is getting adequate sleep so important to our health?

Restorative sleep is one of the foundations of good health. Adults require 7-9 hours per night and we cannot fight our biology! Sleep affects everything from our mood, to our memory, our immune system, our skin and our hormonal function. When we are exhausted, everything in life feels more difficult. It impacts the foods you choose, whether you get off the couch and go for a walk or not, the jobs that you would apply for, the friends that you make, your self-talk and the way you speak to everyone you love. The ripple effect of lousy sleep and energy can be significant.

Adrenal fatigue is such a common thing these days, how is it best managed?

Stress reduction is absolutely essential, and nothing activates the ‘calm’ arm of our nervous system better than diaphragmatic breathing. It can literally change your life – and I don’t say that lightly. Any breath-focused practice, such as yoga, meditation, tai chi or qigong is fantastic, as is a nutrient-dense real food way of eating. Taking adrenal supporting herbs under the guidance of a herbalist can also be very beneficial.

What don’t women know about hormones?

Hormonal imbalances have become so prevalent that many women have come to accept that their symptoms (such as PMT) are normal. I like to say that these symptoms are common, but they’re not normal. Many women struggling with hormonal issues feel like their body is betraying them, but challenging symptoms are just your body’s way of communicating that something needs to change – such as the way you eat, drink, think, move, believe and/or perceive. Pay attention to your body’s communication – it has the power to change how you experience health and vitality on a daily basis. 

Gluten – what is it and should we avoid it?

Gluten is a family of proteins found in grains like wheat, rye, barley and oats. Some people have no problems consuming gluten, but many others feel better without it. There may be other substances in grains that impact poorly on gut health for some people, too. People with gut-based symptoms may like to trial a gluten-free diet for a period of four weeks to see if their symptoms resolve, however if they continue the diet for a longer period, it’s essential they consult a nutritional professional to ensure they are meeting their nutritional needs.

What advice do you have for someone who might be looking to start a health and fitness regime, but doesn’t know where to start?

I hear so many women say they don’t have time to cook for themselves or don’t have time to add anything additional to their schedule. It is undeniable we have more on our plates and while I appreciate that many of us are juggling many different tasks and roles daily, there is nothing on this Earth that replaces the power of a nourishing way of eating. In my book Women’s Wellness Wisdom, I wrote about taking responsibility for our nourishment and so many women could benefit simply by prioritising their own health and wellbeing. Preparing real food may take more time, but it is time we have to allow for in our day. When we say, “I don’t have time” for something, what we are essentially saying is “that is not a priority for me”. Sometimes changing what we do requires us to firstly explore our values and priorities. The reality is we cannot compromise our nutrition and expect to still have fantastic health.

Your favorite piece of life advice?

“Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.” – Howard Thurman

You’re not a Gold Coast local if you haven’t…

Sat on Burleigh Hill on a Sunday afternoon and soaked up the glorious vista and vibes. 

Being a Gold Coaster we have to ask for your favourites…

Beach: Burleigh

Restaurant:  I travel so much for work that when I am home I love to cook my own meals

Café: Wray’s Organics at Palm Beach

Weekend hangout: At home in my vegie garden

Dr Libby’s signature event, Beautiful You Weekend, is coming to the Gold Coast for the very first time this July. For more information click here.

11 healthy Gold Coast takeaway spots

Za Carrots, Curried Totts, and Klassic Kale & Cherry Bomb drink, Dalas Kitchen (Image: © 2021 Inside Gold Coast)
Za Carrots, Curried Totts, and Klassic Kale & Cherry Bomb drink, Dalas Kitchen (Image: © 2021 Inside Gold Coast)

Hands up if you’re in a toxic relationship with Uber Eats? You want to bite that hand feeding you, even though, technically, that hand is yours. So maybe this is a self-restraint issue? Don’t worry, this isn’t a therapy session- just a list of healthy takeaways that don’t require any restraint at all! Because, well, they’re healthy, obviously?

Here’s your cheat sheet for the best healthy takeaway eats on the Gold Coast.

Dalas Kitchen

As wholesome as it gets, Dalas Kitchen is a gourmet salad bar with two Gold Coast locations, online delivery and catering. They’re known for the most deluxe salads, but also serve sangas (on house-made focaccia), bagels and sodas too! Ran out of time to meal prep? Just order’ Dalas At Your Desk’ via their website!

Our pick: the vegan and dairy-free Bangin’ Cauli’ with panko-crusted roasted cauliflower, Asian slaw, mint, coriander, shallots, crushed peanuts and a creamy maple sriracha dressing!
Where: 2247 Gold Coast Hwy, Mermaid Beach and 6 Fifth Avenue, Palm Beach

Cardamom Pod, Brickworks Ferry Road (image supplied)
Cardamom Pod, Brickworks Ferry Road (image supplied)
Govinda’s 

Voted Gold Coast’s best healthy vegan eats, Govindas is not just a restaurant, but a mission. They’re a non-profit serving up feel-good, budget-friendly, and ethically made vegetarian fare. Every dish is as soul-nourishing as the next, with curries, salads, sides and more. They also run specials daily!

Our pick: Thursday’s Shepherd’s Pie– a classic!
Where: 20 James St, Burleigh Heads and 72 Griffith St, Coolangatta

Cardamom Pod

This place is a plant-based paradise; every dish is a visual and nutritional masterpiece. If you’re yet to experience the best of vegan cuisine, let Cardamon Pod be your gateway! It’s as decadent and exciting as vegan dishes come- from raw cakes to globally inspired mains.

Our pick: Vegan Madras Chicken Tacos with tamarind popcorn ‘chicken’, bhuja, BBQ corn chat salsa, madras mayo and jalapeño cheese pakoras.
Where: 3/3 Brolga Ave, Brickworks Ferry Road, Southport 

Just Made Fresh, Southport (image supplied)
Just Made Fresh, Southport (image supplied)
Just Fresh Made

Quick, healthy and tasty- Just Fresh Made is your go-to for mouthwatering salads, spuds, wraps and fresh juices. Whether you’re craving something light and refreshing or a little heartier, Just Fresh Made has you covered every day of the week.

Our pick: Classic Fresh Veg Spud loaded with your choice of protein, smashed avo, tomato salsa, kale mix, sour cream and herb butter.
Where: Shop 1/84 Scarborough Street, Southport

Banana Blossom Broadbeach

They’re the Asian-inspired salad bar shaking up the fast-food game with zingy Asian bowls and rolls full of flavour and crunch. Banana Blossom is an East Coast favourite, serving in locations from the Sunny Coast to Bondi Beach. Their salads, rice bowls, and rice paper rolls are a fast, healthy and flavourful way to get your takeaway fix.

Our pick: Satay Salad with chicken, tofu or beef, plus pineapple, rice noodles, bean sprouts and a mouthwatering Malay-style dressing.
Where: Shop E117 Oracle East 6 Charles Ave, Broadbeach

Poke Poke (image supplied)
Poke Poke (image supplied)
Poke Poke

Come for the poke, stay for the roti wraps and smoothie bowls. This Mermaid Beach gem dishes up generous, customisable bowls with all the toppings your taste buds could desire. They offer plenty of vegetarian, vegan, gluten-free and dairy-free options to suit all!

Our pick: Nacho Bowl with chilli con carne, smoked sour cream, guac, habanero jam, and crunchy wonton chips.
Where: 2375 Gold Coast Highway, Mermaid Beach

Easy House Vegan Restaurant

Plant-based yum cha? What about take-home banquet packs?! Hell yeah! This little vegan restaurant in Mermaid Beach serves up mind-blowing Asian yum cha and meals that are so damn good it’s earned them a 92% recommendation on Facebook! This place is a not-to-miss, with insane hot pots, soups and noodles, and even vegan ‘meat’ and ‘seafood’ dishes.

Our pick: Any noodle dish (seriously, you can’t go wrong)- but don’t skip the entrees.
Where: 90 Market St, Mermaid Waters

Okazu Sushi Bar (image supplied)
Okazu Sushi Bar (image supplied)
Okazu

Three words, well, dishes; donburi, okonomiyaki and sushi. Does healthy takeaway get much better than Japanese soul food? Okazu does it best- fast, fresh and in two locations. They also do poke bowls, burgers, bento combo meals and plenty of options for the kiddies.

Our pick: Teriyaki Beef Okonomiyaki with a side of miso soup.
Where: 1/2223 Gold Coast Highway, Mermaid Beach and 90 Markeri St Mermaid Waters

Fish Bowl

Don’t let the same put you off because this famed franchise is single-handedly making salads great again! They taste so damn good you forget you’re getting your entire daily intake of veg in one bowl! Build your own or pick from a menu of stacked bowls.

Our pick: The O.G. Chicken with poached chicken, kale, beets, crispy shallots, seaweed salad and roasted sesame dressing.
Where: Soul Boardwalk Shop T120B/4 Esplanade Surfers Paradise, Shop/4252 Robina Town Centre Dr, Robina and 2 James Street Burleigh Heads 

FISHBOWL Burleigh (image supplied)
FISHBOWL Burleigh (image supplied)
Fox’s Pantry

Your servo snack stop just got a serious glow-up. Fox’s Pantry is a gourmet grocer/café hybrid (also a servo) serving fresh and fab whole eats, including sandwiches, salads, soups and more. Whether you follow a vegan, gluten free, dairy free or, keto lifestyle or diet….they have something ya!

Our pick: whatever you get, just don’t leave without a smoothie!
Where: 468 Golden Four Drive, Tugun

Sumptuous Fine Foods

This Currumbin spot is a treasure trove of health-conscious delights. While catering is their main gig, their in-house and takeaway eats are at the next level. They use only the highest quality ingredients to make only the best-tasting eats that will fill your belly and warm your heart.

Our pick: the Organic Handcrafted Tofu Burger
Where: Shop 2 – 30 Currumbin Creek Rd, Currumbin

Words by Chelsea Ipsen

Sumptuous Fine Food, Currumbin (image supplied)
Sumptuous Fine Food, Currumbin (image supplied)

5 hacks for a healthier week

No matter how you’re feeling right now or what you’re current situation is, there’s no doubt we can all use a little bit more health and happiness in our lives. So we’ve collected the five top tips to ensure your week is that little bit healthier from now on in. Take care of yourselves Gold Coasters.

Get up an hour earlier
It doesn’t seem like much but you’d be surprised how much you can fit into an hour. There’s nothing worse for your brain than waking up, going to work, going home, watching TV and going back to bed – where’s the relaxation? Instead of reaching straight for your phone the minute you wake up, roll straight out of bed and into some sort of exercise or stretching routine, play with the dog, cook yourself a healthy breakfast and ease into your day. You’ll soon see that starting your morning in a slower, more relaxed way sets the tone for the rest of your day.

Plan your meals
It sounds a little bit like something your Nanna would do but trust us, planning your meals will make life a million times simpler and healthier. Everyone knows what happens when you go to the supermarket after work, usually on an empty stomach and with very little willpower – you end up with an entrée of cheese and biccies followed by garlic bread and a big old bowl of spaghetti bolognaise. Delicious sure, but not so much on the healthy side. Planning allows you to choose healthy options, buy everything you need at once and not be tempted by the lure of excessive carbs.

Burleigh Heads Hill woman exercising stretching (image supplied)
Burleigh Heads Hill woman exercising stretching (image supplied)

Sleep enough
Ahh the ever elusive shut eye. It’s highly likely you aren’t getting enough of it what with work, exercising, eating and those all-important Netflix binges taking up so much of your time. Something’s gotta give though and usually that thing is your health, or your sanity. They say you need at least eight hours but in truth, you need as much as you need. If you’re tired, sleep more, it’s imperative to both your mental and physical health (and the people who have to put up with you). If you need a nap through the day, go for it, this is your permission slip.

Take time out
You’ve been hearing people bang on about the miraculous benefits of meditation for awhile now and those people aren’t lying. It is one of the best ways to calm your mind, find out the answers to life’s big questions and generally just take time out from the chaos of day to day life. Seems overwhelming though right? Sitting down in silence and trying not to think. It can be simple though, start with five minutes of deep breathing and don’t be discouraged if your mind wanders, just stay there and enjoy the serenity, before you know it you’ll crave that time out.

Move your body
Although it’s easier said than done to get up off the couch when it’s cold out, the benefits are about three million fold. Even if you just go for a short walk around the block or do some easy stretching, your body will absolutely thank you. There are plenty of online workouts and yoga classes to choose from too so you don’t need to spend money on exercising to see the benefits. Morning is probably the best time of day to move, it’ll make you feel good all day but anytime will do. You’ll be happy you did.

Words by Kirra Smith

Recipe: Vanilla Quinoa Porridge

Perfect for those chilly winter mornings this is a beautiful balanced breakfast full of delicious flavours and super food goodness.

INGREDIENTS
1 cup of water
1 cup of coconut milk
1 teaspoon of cinnamon
1 star anise
1 teaspoon of vanilla extract
1/2 teaspoon of nutmeg
1 cup of quinoa
2 tablespoons of honey
1/4 cup of chopped walnuts
1 handful of blueberries
1 banana, sliced

DIRECTIONS
Place water, coconut milk, cinnamon, star anise, vanilla and nutmeg in a small saucepan and bring to a simmer. Add the quinoa and simmer for approximately 15 minutes until the liquid is absorbed. Stir often to ensure the quinoa doesn’t stick to the bottom of the saucepan. Add the honey and walnuts and stir through.

Pour into four bowls and top with the blueberries and sliced banana.

Serves 4
Preparation 5 minutes
Cooking time 15 minutes

For more great recipes by Gold Coast local Caralee Caldwell, check out her page here.

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