Liz Earle Wellbeing

Sleep is such an important pillar of wellbeing, helping to balance our mood, hormones, gut health, immune function and even support weight loss. Yet so many of us struggle to prioritise quality rest. Read on for the very best strategies for nodding o

We love hearing directly from the Wellbeing community, so drop us an email at hq@lizearlewellbeing.com to share your feedback with Liz and the team. We always appreciate your comments and look forward to hearing from you. I always take Liz on holiday

If you needed an excuse to have a frequent afternoon siesta, you’re in luck: a new study has linked regular napping to larger brain volume. Scientists analysed data from 378,932 UK individuals aged 40-69 and found that those genetically ‘programmed’

Research conducted by ProteinWorks has confirmed the mid-afternoon slump is definitely real – and most likely to hit at precisely 3pm. Their study recruited 32 people and looked at their breakfast choices. The results showed that a high-protein start

Rely on a cup of Joe to wake you up in the morning? A new study suggests this is partially due to a placebo effect. Portuguese researchers recruited participants who regularly drank coffee: some were given a cup of coffee, while others were given a m

What happens to our brains during sleep and why is shut-eye so important? There are four stages of sleep. Stage one is the light sleep you drift into where you’re easily woken. Then you go into a slightly deeper sleep, and then into deep sleep – norm

The best things in life are free. Research shows that heading outdoors first thing (even just for a few minutes) can improve both mood and energy. 20% OFF with code LIZLOVES Mineral magic Don’t let dehydration dampen energy levels. BodyBio E-Lyte, £2

For years, there’s been an ongoing debate about whether it’s better to be a ‘morning lark’ who wakes early, full of energy, or a ‘night owl’ who prefers to sleep in and is more switched on later in the day. This natural preference for when to wake an

If you’d like to shift your sleeping or waking hours, do so in small increments – by around 15 minutes a day – to give your circadian rhythm time to adjust. Whether it’s heading outdoors first thing, or investing in a therapy lamp, activating our eye

Our energy levels are the cornerstone of our wellbeing. They shape the decisions we make, the quality of the relationships we develop and our ambition and motivation to do what we love. In today’s world, we’ve become accustomed to the idea that fatig

Sometimes we just need a boost. Feeling present, focused and energised can be truly exhilarating but in this day and age there are so many things to distract us. Do you ever feel like you have 101 things to do and not enough time? Hobbies, fitness, w

If we’re struggling to commit to wellbeing practices – that yoga class, journalling session or meditation – we might blame tiredness, decision fatigue, procrastination or just a lack of time. All these barriers to self-care have a part to play but th

Rather than ‘I must get better at meditation’, try ‘I’m curious about what happens when I allow my mind to rest’. Or adjust ‘I have to be more social’ to ‘I’d like to feel more connected to the people in my life’. Emotions that feel good to us can be

Like Marmite, caffeine polarises opinion – you either love it or hate it. Those born before 1980 are more likely to sit in the ‘love’ camp, according to data from the Centre for Economics and Business Research: they found that Gen X are drinking an a

ALL SERVE 4 • 1 packet of rice paper pancake rolls• 200g firm tofu*, cut into 1cm cubes• 150g carrots, finely sliced into matchsticks• 130g cucumber, de-seeded and finely sliced into matchsticks• 175g daikon radish, finely sliced into matchsticks• 1

The days of thinking our intestines only play a role in the digestion of food are long gone. Scientists now refer to the gut as our ‘second brain’ – with studies linking beneficial bacteria to reduced risk of Alzheimer’s and depression. New research

Making the sauce in these fishcakes yourself means removing the modified starches and inverted sugar syrups used in shop-bought fishcakes. This recipe also uses a wholemeal crumb to coat the cakes and there is no deep-frying, which improves the nutri

ALL SERVE 4 • 4 tbsp olive oil• 1 red onion, sliced• 1 clove of garlic, finely chopped• 2 red peppers, seeded and sliced into strips• 1 aubergine, trimmed and cut into 1cm cubes• 250g tinned cooked green lentils• 400g tinned peeled plum tomatoes• 150

I grew up on my grandmother’s farm in southern Taiwan – everything was literally less than a few hundred metres away. It was either growing in my grandmother’s back garden or it could be found at the local wet market. We had plenty of bamboo shoots g

SERVES 2 • 3 garlic cloves, minced• 1 red chilli, de-seeded and finely chopped• 4 tbsp smooth roasted peanut butter• 50ml warm water• 2 tbsp dark soy sauce• 2 tbsp seasoned rice vinegar• 2 tbsp golden syrup • 200g dried knife-cut noodles or flat udo

• 9 Medjool dates• 50g almond butter• 25g chopped pistachios• 1 tsp dried rose petals• 1 tsp poppy seeds• 1 tbsp water to loosen • 9 Medjool dates• 50g tahini• 25g desiccated coconut• 5g cacao nibs, finely chopped• 1 orange, zested• 1 tbsp water to l

You know the drill. Sometimes sleep is elusive in spite of magnesium supplements, morning light exposure and a lavender pillow spray. The phone rings, the dog barks, your partner snores and, before you know it, the alarm clock chimes and it’s time to

Hair trends come and go, but typically a visit to a salon follows the same routine: a wash followed by a cut and blow dry. That is, until recently. Now the chicest ’dos are being performed dry. Celebrity hairstylist Luke Hersheson has been cutting ha

Look to leave-in conditioners, salt sprays and styling creams that are designed for air-drying, advises Sian Wood, director at Taylor Taylor London, Shoreditch. ‘If you have straight hair, make sure you don’t overdo it with product – heavy creams and

Get a handful of looks from one lip oil with tweaks to application. For a laid-back pout, dab the oil onto the centre of the bottom lip before pressing lips together to diffuse and blend. From there, you can blot with tissue to transform party shine

When we look well, we feel well – a sentiment that’s particularly true in the case of a healthy smile. Research shows that looking after teeth and keeping gum disease at bay may be key to both longevity and wellbeing. ‘Gum disease, also known as peri

We’ve all had those mornings when we roll out of bed with a pillow crease across our forehead. We rub our eyes blearily, circulation returning to our cheeks, and clock impressive bed hair in the mirror. This may be a sign that we’re nailing deep slee

Whether it’s hot flushes, neighbourly noise or sharing a bed with a snorer, we’re not short on sleep-disruptors in midlife. Add to this a badly designed bedroom and we have a recipe for poor rest, the research says. Reassuringly, simple style swaps c

When does an emotional connection with a third party threaten our primary relationship? And when are we crossing the line? These are questions that almost every couple has to face at some point – either because our partner seems to be overly close wi

Changing phone habits in many people’s minds is synonymous with going on a digital detox, something that has received a considerable amount of press attention. How a digital detox is applied varies but it essentially means not checking your phone or

It’s not often that I look to a zebra living in the Serengeti for inspiration. But, as I watched one narrowly escape the jaws of a pouncing lion (all under the careful narration of Sir David Attenborough, of course), the cogs in my mind began to whir

We are at a real precipice of stress, with studies showing that almost two-thirds of people have at least one symptom of burnout. We went through individual and collective trauma in the pandemic and today there are wars being waged in the world. We w

‘We know using a good lube can transform our sexual pleasure and make our sex play last longer. But the problem is we have so many products that contain irritating ingredients. I had no idea it was lube that was making me constantly get thrush, cysti

With its huge array of landscapes, plants and wildlife, nature provides us with a unique sensory playground. Practising sensory awareness outdoors will enrich your experience of being in nature and provide a way into mindfulness that many people find

I’m 52 years old and perimenopausal. Needing a wee and only just making it to the toilet is something I’ve never had before – I’ve got a very strong pelvic floor. Now, all of a sudden, I’ve got to explore what’s going on there. I’m on HRT, progestero

Worth £1,800! Dreaming of a sunny escape with an idyllic mix of relaxation, adventure and ultimate comfort? Then look no further than Hillside Beach Club in Turkey. The luxury hideaway in Fethiye, on the Aegean cost, offers guests a home away from ho

'I am not a morning person and envy those who spring out of bed, all cheerful, bright and breezy. This is definitely not me. I used to think I was just lazy – endlessly hitting the snooze button and finding a dozen different reasons why it was a bett