Prescribing Lifestyle with Dr Avi Charlton

In this episode of Prescribing Lifestyle, I sit down with Toni Morrow, creator of Navigating Lipoedema. Toni shares her deeply personal journey to being diagnosed with lipoedema—a misunderstood, underdiagnosed condition affecting connective tissue and fat distribution, especially in women. From delayed diagnosis to discovering a path through lifestyle changes, Toni now advocates and supports others through her platform, offering resources, treatment tips, and community. If you've ever experienced unexplained leg swelling, pain, or uneven fat distribution—or know someone who has—this episode is for you.

In this episode of Prescribing Lifestyle, I'm unpacking the truth about collagen. You've seen it everywhere—from beauty products to protein powders—but does collagen really work? And is it worth adding to your daily routine? In this solo episode, I'm breaking down the science, the real food sources, and what I actually recommend for skin, joint, and bone health based on evidence—not hype. This episode came from a request inside my Low Carb Pro membership, and I was surprised by what I found. So if you've been collagen-curious, this one's for you. What you'll learn in this episode: → What collagen is and what it actually does in your body → Why we lose collagen as we age—and what accelerates that loss → The 6 real food sources of collagen I recommend (yes, chicken skin is on the list!) → What studies say about collagen for skin, joints, and bone health → How much collagen you really need based on the research → Whether collagen creams work—or if you're better off drinking it → My personal favourite collagen product and how I use it (hot choc collagen = yes please)

In this episode, Dr. Avi sits down with Dr. Torkil Færø — Norwegian GP, emergency physician, photographer, and author of The Pulse Cure. They dive into the world of Heart Rate Variability (HRV) and how this one powerful metric can transform the way you monitor stress, recovery, and overall health. From wearables like Garmin and WHOOP to lifestyle shifts in sleep, food, and breathwork, Dr. Færø shares what your heart is trying to tell you — before symptoms even show up.

In this episode of Prescribing Lifestyle, I celebrate one whole year since launching this podcast. It's been an incredible journey sharing 90 episodes filled with real stories, expert advice, lifestyle tips, and breathwork sessions to help you take control of your health—one small step at a time. I share my top downloaded episodes, the ups and downs behind the mic, listener success stories (like Katherine's park run!), and exciting things to come—including my upcoming book Prescribing Lifestyle, more events, and future video episodes. Whether you've been here since Episode 1 or just joined in, thank you for being part of this growing community

In this episode of Prescribing Lifestyle, I sit down with Connie Paglianiti, motivational speaker, author, and founder of We Socialise. Connie shares her raw and powerful story—from running successful large-scale events to serving time in prison after a devastating mistake. We talk about shame, addiction, the prison system, and what it means to truly start over. Connie opens up about the bullying she faced behind bars, the toll on her family, and how she rebuilt her life with purpose, grit, and a fierce drive to help others.

In this Episode of Prescribing Lifestyle Podcast powerful return episode, I reconnect with Julia Rudakova, naturopath and founder of Oxygen Revolution. Julia specialises in breathwork, functional health, and holistic healing. This time, we dive deep into one of her favourite topics: sunlight as medicine ☀️ From morning light to junk light, we explore how natural light affects your hormones, mood, metabolism, and even fertility. We also chat about breath training for kids and adults, and how simple tools—like natural light and nasal breathing—can transform health from the inside out. What We Covered in This Episode Reconnecting with Julia: Catching up since Episode 33 (recorded live in the MLC Clinic!) Why sunlight is more than vitamin D—and how it primes our biology for health. The link between artificial light and hormonal imbalances. How to get morning light—even on a cloudy day (and why it matters). Circadian rhythms and cortisol, melatonin, thyroid, and insulin health. Sunglasses, sunscreen, and the myths that keep us disconnected from nature. Light as a hormonal signal: how your eyes send messages to the rest of your body. How food, fats, and inflammation affect your sun tolerance. The dangers of 'junk light' indoors—and how to swap it out. Julia's resources on breathwork for kids and adults. Real client stories: from improved fertility to reduced perimenopausal symptoms. Key Takeaways ✔ Sunlight is free medicine—use it wisely and daily. ✔ Get outside in the morning for at least 10 minutes without sunglasses. ✔ Reduce artificial light exposure after sunset to support hormone balance. ✔ Nutrition, healthy fats, and gut health all play a role in how you absorb sunlight. ✔ You don't need to do everything—just start small and build from there. ✔ Breathwork and light therapy are powerful tools for women's health, emotional regulation, and nervous system support. Resources Mentioned Julia Rudakova – Oxygen Revolution

In This Episode of Prescribing Lifestyle Podcast, I guide you through a deeply calming 20-minute breathwork practice designed to help you wind down, relax your nervous system, and prepare for a restful night's sleep. Whether you're new to breathwork or already using it as a tool for stress relief, this session is a beautiful way to reconnect with your body and breath.

In this inspiring episode, I chat with Melissa Bee—health coach, wellness advocate, and founder of the upcoming Carnivore Live event happening in Melbourne this April. Melissa shares her personal transformation through lifestyle change, her introduction to the carnivore diet, and how it helped her reclaim her energy, strength, and wellbeing. We also talk about the power of community, mindset, and muscle—and why events like Carnivore Live are helping people connect and thrive. What We Covered in This Episode Meet Melissa Bee: From burnout and chronic symptoms to bodybuilding and coaching—how Melissa's health journey led her to carnivore. The Evolution of Carnivore Live: Why she launched this in-person event, what makes it different, and how it's uniting the low carb and carnivore community in Australia. Women, Wellness & Weight Loss: How women in their 40s and beyond can rediscover their vitality by putting themselves first—without guilt. Carnivore, Keto, or Low Carb? How Melissa approaches nutrition with flexibility and personalisation. The Role of Mindset + Movement: Why muscle-building, fasting, and mental health are key to long-term success. What to Expect at Carnivore Live: Sneak peek into the speaker line-up, event format, and who should attend (spoiler: it's not just for carnivores!). Key Takeaways ✔ You don't need to go 100% carnivore to benefit—start with what works for you. ✔ Building muscle is essential for health, especially in midlife. ✔ Real-life connection and community matter more than ever. ✔ You are allowed to put yourself first—and it can change everything. ✔ The right support and mindset can transform not just your body, but your whole life. Resources + Links Mentioned

In this episode, I'm joined once again by my good friend and fellow GP, Dr. Nelu Dharmapriya from Whole Food Revolution. She's a passionate advocate for metabolic health and low carb living—especially in South Asian and Asian communities like ours. As two doctors with cultural backgrounds from Sri Lanka and China, we opened up about the unique challenges (and opportunities!) we face when it comes to food, family, and health. This one's close to my heart

In this episode, I share something very special and exciting — my live interview on 3AW Breakfast Radio with Tom Elliott.

In This Episode of Prescribing Lifestyle Podcast, I share my reflections and key takeaways from attending the Regenerate Summit 2025—a powerful day of connection, learning, and inspiration with thought leaders in low carb, regenerative health, and lifestyle medicine.

In This Episode of Prescribing Lifestyle Podcast I'm joined by Faye Chan, an expert in EFT Tapping (Emotional Freedom Techniques). We discuss how EFT can help regulate emotions, manage stress, and break free from cravings and emotional eating patterns.

In this episode of the Prescribing Lifestyle podcast, I'm joined by nutritionist and keto health coach, Carla Carter (@keto_by_design). Together, we're making an exciting announcement about a brand-new program that combines medical expertise with personalised coaching to help you achieve sustainable health and metabolic transformation. What We Covered in This Episode Carla's Health Journey & Coaching Approach How she transitioned from low-carb to keto and reversed fibromyalgia symptoms. The power of nutrition and behavioural strategies for long-term success. Her background in health psychology and how it supports her coaching. Our Exciting Announcement: Metabolic Makeover Low Carb Program! A comprehensive doctor + health coach program designed for lasting results. What's included in the program: ✅ Session 1: Initial consult with Dr. Avi – blood tests, smart scale scan, personalised diet plan. ✅ Session 2: Coaching with Carla – mindset, accountability, and support. ✅ Session 3: Follow-up with Dr. Avi – review blood test results and track progress. ✅ Sessions 4-6: Ongoing coaching with Carla – deep dive into nutrition, habits & consistency. ✅ Exclusive access to online courses: Benefits of Low Carb & Complete Guide to Low Carb. ✅ Low Carb Pro Membership – fortnightly support via live Zoom sessions. Why This Program is a Game-Changer Bridges the gap between medical advice & real-world implementation. Supports both physical and mental health. Provides structured accountability and personalised coaching. Saves you money with a bundled, all-in-one package! Upcoming Events – Come Meet Us!

Menopause is a huge transition in a woman's life, yet it's often misunderstood and not talked about enough. In this episode, I'm sharing my personal journey approaching 50 and how I'm preparing for menopause, plus the key insights I gained from attending the So Hot Right Now Menopause Conference in Sydney. We'll unpack the myths around hormone therapy, why so many women struggle with weight gain and insulin resistance, and how nutrition, strength training, and stress management can help women thrive—not just survive—during menopause. What I Covered in This Episode 1️⃣ The Reality of Menopause Why menopause isn't just about hot flushes—it affects mood, sleep, brain function, and more. How hormonal changes impact insulin resistance, weight gain, and energy levels. The common misconceptions about menopause that leave many women suffering in silence. 2️⃣ The Truth About Hormone Therapy (MHT) Debunking the myths: Is HRT really safe? Understanding estrogen, progesterone, and testosterone therapy. The real benefits of MHT beyond symptom relief—think brain health, heart health, and bone strength. What I've learned as a GP—and why I'm now prescribing MHT more to help women feel their best. 3️⃣ Why Lifestyle Matters in Menopause Nutrition: Why increasing protein and reducing processed carbs & sugar is critical. Strength Training: Why walking alone isn't enough—women need to lift heavy to maintain muscle & bone health. Stress Management: The role of breathwork, mindfulness, and nervous system regulation in managing symptoms. Circadian Health: How morning sunlight & reducing blue light at night can improve sleep & hormone balance. 4️⃣ My Personal Approach to Menopause How I'm proactively preparing for menopause and balancing lifestyle, nutrition, and stress management. Why I'm continuing to learn, unlearn, and relearn about menopause to provide better care for my patients. The key mindset shifts every woman needs to embrace this transition with confidence & vitality. Key Takeaways

In this episode, I sit down with Dr. Lisa Vaughan, an osteopath, DNA consultation practitioner, and Nordic walking advocate, to dive into how movement, light exposure, and nutrition can transform your health. Lisa shares her personal health journey—from struggling with lifelong gut issues, uncontrolled asthma, and Hashimoto's disease to thriving on a low-carb, carnivore lifestyle and using movement as medicine. We Discuss: ✅ Osteopathy – What it is and how it helps with chronic pain and mobility ✅ Lisa's Health Journey – How she reversed Hashimoto's, improved gut health, and eliminated asthma ✅ Nordic Walking – Why walking with poles is a game-changer for fitness, joint health, and longevity ✅ The Role of Circadian Health – How morning light exposure and reducing artificial light improve sleep, metabolism, and overall well-being ✅ Grounding & Rucking – Simple ways to boost bone density, movement efficiency, and energy ✅ Genetic-Based Nutrition – How DNA testing can help personalise diet and lifestyle choices Key Takeaways:

In this episode, I welcome Dr. Angela Kwong, a dedicated Weight Loss GP and founder of Enlighten Me, a medically supervised weight management program. This is her second time on the podcast, and we're thrilled to have her back to share even more insights into sustainable weight loss, metabolic health, and practical strategies for improving overall well-being. Dr. Angela brings her extensive clinical experience and passion for evidence-based obesity management to the conversation. We discuss the complexities of weight loss, why muscle preservation is key, and how protein intake plays a crucial role in achieving long-term success. This episode is packed with valuable insights as we explore: ✅ The evolution of weight loss medicine in Australia ✅ Why protein intake is critical for sustainable weight loss ✅ The common mistakes in weight loss shakes and meal replacements ✅ How to balance real food with supplementation ✅ The science behind Enlighten Me Shake – what makes it different Angela shares her insights as a GP and entrepreneur, explaining why gut health, muscle preservation, and real food principles are essential in any weight loss journey. Resources & Links

In this episode of Prescribing Lifestyle, we dive into the power of breathwork—your natural tool for energy, focus, and relaxation. Key Techniques Covered Nasal Unblocking Exercise – Clear congestion & breathe easier Superman Hold / Power Pose – Boost posture & confidence Body Scan Awareness – Relax tension & improve mindfulness Balanced & Coherent Breathing – Regulate breath & heart rate Box Breathing – A Navy SEAL technique for calm & focus LSD Breathing (Long, Slow, Deep) – Train your body for optimal oxygen use Key Takeaways Breathwork can enhance focus, reduce stress, and improve sleep. Simple techniques can help clear airways, improve oxygen flow, and balance the nervous system. Practicing breath control can lead to better energy, relaxation, and overall well-being. Resources Mentioned

In this episode, I sit down with Larry Holt, an inspiring advocate of the carnivore lifestyle, who shares his incredible journey of transforming his health through diet and lifestyle changes. Larry, also known as The Carnivore Pensioner, has built a growing online community, sharing his experiences and insights through his YouTube channel, Facebook group, and books. He discusses his personal health struggles, the impact of metabolic syndrome, and how adopting a carnivore diet helped him regain his health. Key Points Covered: ✅ Larry's Health Journey – From insulin resistance, high blood pressure, and fatty liver to reversing metabolic syndrome through diet. ✅ Metabolic Syndrome – Understanding the five key markers and how lifestyle changes can help reverse them. ✅ Carnivore Diet & Health Improvements – Larry's experience with weight loss, reduced inflammation, better mental clarity, and increased energy. ✅ Mindset & Learning – The importance of self-education, taking charge of your own health, and staying consistent. ✅ Beyond Diet – Exploring breathwork, grounding (earthing), and other lifestyle interventions to optimize well-being. ✅ Community Support – How Larry built an engaged online community and why support is crucial for success. Resources & Links

In this episode of Prescribing Lifestyle, I break down the key differences between glucose and fructose and their impact on metabolic health, weight gain, and chronic disease. Do we really need fructose? And what happens when we consume too much?

In this episode of Prescribing Lifestyle, I chat with Angela Peris, a holistic lifestyle coach, transformational coach, and health expert with a background in intensive care nursing. We dive into her journey from nursing to wellness coaching, how she helps people prevent chronic disease, and the power of emotional well-being in achieving optimal health. Key Points Covered

In this episode of Prescribing Lifestyle, I sit down with Veronica Larizova, nutritionist, exercise physiologist, personal trainer, and co-founder of Chief Nutrition. We dive into nutrition, fitness, and lifestyle habits that optimize energy, performance, and longevity. Veronica shares her low-carb approach to endurance training, her experience with the carnivore diet, and how clean, whole-food-based nutrition can help you thrive. Key Points Covered The journey behind Chief Nutrition – creating high-quality, whole-food-based snacks The role of low-carb, keto, and carnivore diets in endurance and recovery How Veronica trains and fuels for ultra-endurance events The importance of protein and collagen for muscle and joint health Lifestyle tips to reduce inflammation and boost longevity Key Takeaways Food quality matters – eliminating processed ingredients, seed oils, and artificial additives makes a huge difference in energy and recovery. Low-carb & ketogenic diets can fuel endurance athletes without the sugar crashes. Carnivore diets can be a powerful tool for resetting digestion, reducing inflammation, and optimizing metabolic health. Simple habits like sauna, cold exposure, and breathwork can support recovery and longevity. Real food, movement, and nature are key to feeling great at any age. Resources Mentioned

In this episode of the Prescribing Lifestyle podcast, I'm joined by Tanya Rutherford, founder of Queen Be, a midlife transformational coach, and the host of the Navigating the Change Online Menopause Summit. We dive into the realities of midlife, perimenopause, and menopause, exploring how women can take control of their health and well-being during this stage of life. What We Covered in This Episode Meet Tanya Rutherford & Queen Be Tanya's journey into coaching and supporting women through midlife and menopause. The importance of education and awareness around hormonal changes. The Reality of Midlife & Menopause Common symptoms of perimenopause and menopause—beyond hot flashes! How midlife transitions impact mental health, relationships, and career. The role of menopause hormone therapy (MHT) and why it's gaining attention again. Navigating the Change Online Menopause Summit (Feb 3-6, 2025) A free online summit featuring expert discussions on menopause, lifestyle, relationships, and more. Followed by live workshops from Feb 10-21 for deeper insights and practical strategies. Access to additional resources, coaching, and a supportive community. How to Take Charge of Your Midlife Health Lifestyle strategies: nutrition, strength training, stress management, and sleep. Why understanding your body's changes is key to thriving in midlife. The power of community and support in navigating this stage of life. Key Takeaways Perimenopause and menopause are natural transitions that affect every woman differently. Many symptoms (like anxiety, brain fog, and fatigue) are often overlooked as hormonal changes. Women need to advocate for their health, seek education, and explore different treatment options. Community and expert guidance can make the midlife journey empowering rather than overwhelming. Resources Mentioned Queen Be Website & Summit Details

In this episode of the Prescribing Lifestyle podcast, I'm sharing my personal morning routine and why creating a mindful and productive start to the day can have a huge impact on your overall well-being. I'll cover practical tips, the science behind morning habits, and how to build a routine that works for you. What I Covered in This Episode The Power of a Morning Routine: Why starting your morning right sets the tone for the entire day. The impact of small wins and habits on productivity, mindset, and energy. My Morning Routine: How I balance mindfulness, exercise, and grounding practices to set up for a successful day. Breathwork routines (starting at 2 minutes and building up to 30 minutes on weekends). Incorporating coffee, grounding, exercise, and even sauna sessions into a daily flow. Benefits of a Morning Routine: Reduces stress and decision fatigue. Helps build momentum for tackling bigger tasks. Supports physical, mental, and spiritual health. How to Build Your Morning Routine: Start small and focus on habit stacking (e.g., combining breathwork with coffee). Make it enjoyable, flexible, and personalised to your lifestyle. Practical tips like laying out workout clothes the night before and tracking progress. Tools and Resources: Insight Timer for guided breathwork and mindfulness tracking (you can find me on the app!). Journaling for gratitude and goal-setting. Creative ways to incorporate movement, such as balancing exercises while brushing your teeth. Key Takeaways A positive and productive morning sets the foundation for a successful day. Morning routines reduce stress, improve focus, and help build momentum. Start small and develop habits that are enjoyable and sustainable for your lifestyle. Resources Mentioned Insight Timer: Find me as a teacher on the app for guided breathwork sessions and mindfulness tips. Low Carb Made Easy Ebook: My new ebook is packed with practical tips, meal plans, and recipes to kickstart your low-carb journey. Visit www.mlcclinic.com.au to register your interest. Connect with Me Website: www.mlcclinic.com.au Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP YouTube: @avicharlton Let's Stay Connected

In this episode of the Prescribing Lifestyle podcast, I chat with Laura Gindac, founder of the XQ-SLESS Wellness Support Tribe and Omnirise Training. Laura shares the vision behind the XQ-SLESS platform, how it's helping people worldwide crush excuses, and her exciting plans for the future. Tune in to discover how this affordable, community-driven platform is changing lives one small step at a time. What We Covered in This Episode Meet Laura Gindac: Laura introduces herself as the founder of Omnirise Training, wellness advocate, yoga practitioner, and creator of the XQ-SLESS Wellness Support Tribe. What is the XQ-SLESS Platform? An online wellness community offering access to 10 health rooms, featuring content from over 400 global professionals. Daily 7-minute videos covering topics like mindset, physical health, business, relationships, and more. Affordable membership at just $5 USD/month, fostering a supportive and interactive community. Excuseless Podcast: Crushing Excuses: Laura shares details about her upcoming podcast, Crushing Excuses, which tackles real-life challenges and invites experts to help listeners overcome obstacles. Key Takeaways from the Conversation: The importance of addressing every aspect of wellness, from physical health to relationships and mindset. How affordable and accessible resources can transform lives. Why community and accountability are essential for sustained personal growth. Key Takeaways Wellness is holistic—balancing physical health, mindset, relationships, and more. Small daily habits, even just 7 minutes a day, can lead to significant transformations. Excuses are temporary roadblocks, not permanent barriers. Resources Mentioned XQ-SLESS Wellness Support Tribe: Explore the platform: XQ-SLESS Tribe Learn more about Omnirise Training: Omnirise Training Follow on Instagram: @xqsless Connect with Laura Gindac on LinkedIn: Laura Gindac Sign Up for the XQ-SLESS Podcast – Crushing Excuses: Be a Guest on the Podcast Listen to the podcast on Spotify: Crushing Excuses Connect with Me Website: www.mlcclinic.com.au Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP YouTube: @avicharlton Let's Stay Connected

In this episode of Prescribing Lifestyle, I'm back with exciting updates, heartfelt reflections, and practical health insights to kickstart the new year. From my breathwork routines to nostalgic food memories, I'll take you through my journey and share helpful tips for your wellness goals. What I Cover in This Episode Insight Timer Feature: I'm so excited to share that my 10 Days Breathe Together with Me series is now live on Insight Timer. Each session is under 10 minutes, making it super easy to start a breathwork habit. XQsless Tribe Collaboration: I've also been featured on the XQsless Tribe, a platform offering quick, motivational videos by health practitioners like me. Holiday Reflections: I reflect on my recent trip to Singapore and Hong Kong with my family. Here's what I share: How nostalgic foods can connect us to childhood memories. Concerns about sugary drinks, bubble tea, and their impact on metabolic health. Observations on fresh markets and eating habits in Hong Kong. Low Carb Lifestyle on Holiday: I talk about how I managed to stay balanced while travelling: Enjoying local foods mindfully and without guilt. Returning to my low-carb routine once I got home. Continuous Glucose & Ketone Monitoring: I've been using a continuous glucose monitor (CGM) and a continuous ketone monitor (CKM) to track my health and stay accountable. If you're curious, you can check out my Sibio discount code. Key Takeaways Building a simple morning breathwork habit can set a positive tone for your day. Nostalgia around food is often about the memories tied to it, not just the taste. Mindful indulgence on holiday can help you enjoy without guilt. Monitoring glucose and ketones is a great way to stay on top of your metabolic health. Resources I Mentioned Insight Timer: Join me for guided breathwork sessions: Insight Timer. XQsless: Explore motivational videos featuring me and other health experts: Excuseless Tribe. Sibio CGM & CKM Discount Code: Order here. Related Episodes: Episode 56: My CKM & CGM Experiment for 2 Weeks Connect with Me Website: www.mlcclinic.com.au Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP YouTube: @avicharlton Let's Stay Connected

In this episode of Prescribing Lifestyle Podcast, we dive into strategies for maintaining a low-carb lifestyle during the festive season while still enjoying celebrations and social gatherings. Key Points Covered: Know Your Why - Understanding your personal motivation for staying low-carb Strategic Planning - Preparing for holiday events and social gatherings Social Connection - Shifting focus from food to relationships Recipe Adaptations - Low-carb alternatives for traditional holiday dishes Practical Solutions - Managing alcohol, social pressure, and dining out Key Takeaways: Success comes from having a clear plan and knowing your motivation Focus on connection and gathering rather than food There are many delicious low-carb alternatives for traditional holiday foods Managing social situations requires preparation and confidence Recipe Resources: Mad Creation Hub - For keto holiday recipes Diet Doctor - Comprehensive low-carb recipe collection Fat For Weight Loss - Holiday-specific low-carb options Connect with Us: Website: Visit www.mlcclinic.com.au to learn more about our services and upcoming events. Social Media: Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP YouTube: @avicharlton Contact: Email us at avi.charlton@mlcclinic.com.au Note: This podcast is for informational purposes only and is not a substitute for medical advice. Always consult with healthcare professionals before making changes to your treatment plan.

As I reflect on this transformative year in my Prescribing Lifestyle Podcast journey, I want to share with you my personal and professional growth through 2024, and the exciting developments ahead in 2025. My Personal Journey & Growth My Professional Achievements Our Podcast Success My Vision for 2025 Personal Note: I'll be taking a brief podcast break until mid-January while I take my boys to explore Singapore and my hometown Hong Kong - their first visit! Join Me On This Journey I'd love to support you through: My new Breathe In Health programs Low Carb Pro fortnightly sessions https://avi-s-site.thinkific.com/bundles/low-carb-pro Breathwork workshops https://mlcclinic.com.au/events/breathe-in-health-half-day-retreat-480/ Consultations at any of my clinic locations https://mlcclinic.com.au/appointments-and-fee-structure/ As I always say: "If you don't look after yourself, you can't look after anybody else." Connect with Us: Website: Visit www.mlcclinic.com.au to learn more about our services and upcoming events. Social Media: Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP YouTube: @avicharlton Contact: Email us at avi.charlton@mlcclinic.com.au Note: This podcast is for informational purposes only and is not a substitute for medical advice. Always consult with healthcare professionals before making changes to your treatment plan.

In this episode of Prescribing Lifestyle Podcast, we chat with the host of Toy Division Graffiti Podcast, an Occupational Therapist and Metabolic Health Coach who shares his transformative journey through mental health challenges and his unique approach to combining graffiti culture with holistic health practices. Key Points Covered: About Our Guest - Occupational Therapist turned Metabolic Health Coach and podcast host Personal Health Journey - From traditional mental health treatment to lifestyle medicine Professional Evolution - Integrating occupational therapy with metabolic health Graffiti and Healing - The therapeutic role of art and culture Metabolic Approach - Understanding the brain energy theory Key Takeaways: Mental health recovery requires a comprehensive lifestyle approach beyond medication Mitochondrial health plays a crucial role in mental wellbeing Lifestyle factors including diet, sleep, and stress management are fundamental to recovery Cultural activities and community connection can provide meaning and belonging Connect with Toy Division Podcast: Toy Division Graffiti podcast: https://open.spotify.com/show/5HiztPTWAS72nsBYeszkVw Toy division graffiti Insta: https://www.instagram.com/toydivision2/?hl=en Books mentioned: Stolen Focus by Johann Hari Brain Energy by Chris Palmer Good Energy by Casey Means Metabolic Mind Youtube with Dr Bret Scher Connect with Us: Website: Visit www.mlcclinic.com.au to learn more about our services and upcoming events. Social Media: Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP YouTube: @avicharlton Contact: Email us at avi.charlton@mlcclinic.com.au Note: This podcast is for informational purposes only and is not a substitute for medical advice. Always consult with healthcare professionals before making changes to your treatment plan.

In this episode of Prescribing Lifestyle Podcast, we chat with Petrina Phillips, a registered nurse of over 20 years who transformed her health through low-carb living and now helps others as a nutrition network adviser and lifestyle practitioner. Key Points Covered: About Petrina Phillips Health Transformation Journey Professional Evolution Family Adaptation to Low-Carb Living Personal Growth Key Takeaways: Lifestyle changes can lead to significant health improvements beyond weight loss Community support is crucial for maintaining a low-carb lifestyle Small, gradual changes can lead to sustainable health transformations Family adaptation to dietary changes requires patience and creativity Connect with Petrina: Find Petrina through the Low Carb Keto Ballarat Facebook page for support and guidance in your health journey. To join Low Carb /Keto Ballarat: https://www.facebook.com/profile.php?id=61567747025638 Connect with Us: Website: Visit www.mlcclinic.com.au to learn more about our services and upcoming events. Free Resources: Explore the free resources available on our website: www.mlcclinic.com.au/free-resources   Social Media: Instagram: Follow me on Instagram @dr_charlton_lifestyle_gp Facebook: Connect with me on Facebook at Dr Charlton Lifestyle GP YouTube: Subscribe to my YouTube channel: @avicharlton Free Facebook Community: Join our supportive Facebook group Contact Me: Have questions or want to get in touch? Feel free to email me at avi.charlton@mlcclinic.com.au. Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment. Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book from www.mlcclinic.com.au.

In this episode of Prescibing Lifestyle Podcast, I chat with Alex McDonald, founder of Keto Marathons. Alex shares his incredible journey of running five marathons in five days while fasting and adhering to a ketogenic lifestyle. He discusses the power of fat adaptation, how he trained for such a unique challenge, and the inspiring lessons he learned along the way. Key Points Covered: About Alex McDonald: Founder of Keto Marathons and a long-term advocate of the ketogenic lifestyle. Over 15 years of low-carb and keto living, unlocking extraordinary energy and endurance. Completed five marathons in five days, completely fasted, as a demonstration of the power of fat adaptation. Journey to Keto: Inspired by longevity and the health outcomes of others thriving in their twilight years. Transitioned to keto through simple changes like eliminating grains and processed foods, eating whole foods, and focusing on fat and protein. Experienced life-changing energy and mental clarity within just one month of starting keto. The Five Marathons Challenge: Ran five marathons in five consecutive days, ending with the Sydney Marathon. Consumed only water and electrolytes throughout the five days. Dealt with extreme heat, physical pain (sprained ankles, knee and hip discomfort), and no sleep, but never ran out of energy thanks to being fat-adapted. Training and Preparation: Trained for a year, starting with short runs and gradually increasing to 60–100 km per week. Worked with expert advisors like Dr Ian Lake, Dr Paul Mason, and dietitian Dr Jessica Turton to fine-tune his approach. Prioritised low-intensity, heart-rate-focused runs to minimise injury risks. Lessons Learned from the Challenge: Energy and endurance are accessible to everyone through fat adaptation. Completing a marathon—or any big challenge—builds resilience and shifts your perspective on what's truly difficult in life. Backyard Ultra Adventure: Participated in a Backyard Ultra, completing 15 loops (100 km) in 15 hours. Enjoyed the unique format and camaraderie of the event. What's Next for Alex: Training for the Ultra-Trail Australia 100K event in May 2025. Plans to complete the race fasted, capturing data to further demonstrate the benefits of keto and fat adaptation. Key Takeaways: Fat Adaptation Unlocks Boundless Energy: Keto isn't just for endurance athletes—it's for anyone looking to boost energy and performance in their everyday lives. Resilience and Mindset Matter: Achieving big challenges, like marathons, strengthens your ability to handle life's difficulties. The Power of Simplicity: Small lifestyle changes, like eliminating processed foods and focusing on nutrient-dense meals, can have profound impacts on health and wellbeing. Connect with Alex McDonald: Website: Keto Marathons Instagram: @ketomarathons X (formerly Twitter): @keto_marathons Connect with Us: Instagram: @prescribing_lifestyle_podcast Facebook: Prescribing Lifestyle Podcast YouTube: @prescribinglifestyle Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalised guidance. Don't forget to subscribe, rate, and review the podcast. Stay tuned for more inspiring stories of lifestyle-driven health transformations!

In this episode of Prescribing Lifestyle Podcast I share highlights from the recent Holistic Wellness Retreat in Mansfield, co-hosted with Julie Bristow from Rejuvenate Health Retreats. This retreat combined intermittent fasting, low-carb living, and mindfulness to help participants pause, reflect, and rejuvenate. Key Points Covered: About the Retreat: Held over two nights (Friday–Sunday) in Mansfield. Attended by five participants from diverse backgrounds, along with hosts Julie, Mary, and myself. Focused on healthy eating, bushwalking, breathwork, mindfulness, and connection. Day-by-Day Highlights: Friday: Arrival, welcome dinner (coconut-dressed fish and salad), and introductions. Participants shared personal stories and set intentions for the weekend. Saturday: Morning breathwork session, bushwalk to Mount Buller's stunning waterfall, and lunch (chia pudding with berries). Free time by the pool, sauna, and spa for relaxation and mindfulness. Knowledge-sharing sessions on low-carb living and mindset. Yin Yoga session led by Julie, followed by a hearty dinner (slow-cooked beef brisket with cauliflower mash and salad). Sunday: Early morning solo walk by me, followed by a group walk in the rain. Brunch at a local café in Yea. Despite challenges like a power outage, the retreat concluded on a high note. Key Takeaways from the Retreat: Connection: Building bonds with like-minded participants. Mindfulness: Stepping away from everyday responsibilities to recharge. Success: Seamlessly integrating healthy living practices with relaxation and self-care. Upcoming Retreats & Events: March 2025 Retreat: Another holistic wellness retreat during the Labour Day long weekend in Mansfield. For more information on upcoming retreats and events, visit Rejuvenate Health Retreats. December 8, 2024 – Breathwork in the Bush: A 3-hour session in Karawong Bush Park, Doncaster. Focus on functional breathing to manage stress and anxiety during the holiday season. Limited to 8 participants. Cost: $99 (bulk-billed with a mental health plan available). For more information: https://mlcclinic.com.au/events/breathe-in-health-half-day-retreat/ Connect with Us: Instagram: @prescribing_lifestyle_podcast Facebook: Prescribing Lifestyle Podcast YouTube: @prescribinglifestyle Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalised guidance. Don't forget to subscribe, rate, and review the podcast. Stay tuned for more insights into lifestyle-driven health transformations!

In this episode of Prescribing Lifestyle Podcast, I sit down with Despina Kolivas, a PhD student from La Trobe University, to discuss her groundbreaking research using the Defeat Diabetes app. From the science behind low-carb diets to real-world success stories, this episode offers valuable insights into how nutrition can empower individuals to take control of their health and manage type 2 diabetes effectively. Key Points Covered: Despina's Journey into Nutrition Research: Transitioning from engineering and economics to nutrition. Personal inspiration: her father's health struggles and her desire to better understand metabolic health. Introduction to the Defeat Diabetes App: A comprehensive program designed to support type 2 diabetes management through low-carb education, recipes, and resources. Collaboration between La Trobe University and Defeat Diabetes to assess the app's impact on clinical outcomes. Study Results So Far: Clinical Improvements: Average HbA1c reduction of 1% in 3 months. 85% of participants saw improvements in blood sugar levels. Significant weight loss, reduced blood pressure, and better lipid profiles. Medication Reduction: 21 participants reduced or discontinued their diabetes medications. Quality of Life: Participants reported reduced diabetes distress and improved self-efficacy. Success Stories: Highlighting Robert, a participant who significantly improved his HbA1c, reduced medications, and transformed his health using the app. Challenges in Lifestyle Research: Stress and life circumstances as barriers to sustained change. The importance of GP support in ensuring participant safety and success. Next Steps for the Research: Ongoing data analysis for 6-month and 12-month outcomes. Upcoming presentations at the International Diabetes Federation World Congress in Bangkok (April 2025). Initial Papers: Explore the foundational research behind the Defeat Diabetes program: Effectiveness of a Digitally Delivered Continuous Care Intervention (Defeat Diabetes) on Type 2 Diabetes Outcomes: A 12-Month Single-Arm, Pre-Post Intervention Study PubMed MDPI Affiliate Opportunity: Take control of your health with the Defeat Diabetes program! Affiliate Link: Defeat Diabetes Program Use code DDGJB15 for 15% off your order. Connect with Us: Instagram: @prescribing_lifestyle_podcast Facebook: Prescribing Lifestyle Podcast YouTube: @prescribinglifestyle Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalised guidance. Don't forget to subscribe, rate, and review the podcast. Stay tuned for more insights into lifestyle-driven health transformations!

In this episode, I delve into the world of mindfulness—what it is, how to incorporate it into your daily life, and the profound benefits it can bring. From informal practices like brushing your teeth to formal techniques like body scans and breathwork, this episode is packed with actionable insights to help you cultivate mindfulness. Key Points Covered: What is Mindfulness? Mindfulness is about being present with non-judgemental awareness. It's not about having a blank mind but noticing what's happening without attachment or judgement. Informal Mindfulness Practices: Brushing Your Teeth: Notice your sensations and thoughts while brushing. Eating Mindfully: Focus on the taste, texture, and smell of your food. Five Senses Exercise: Tune into your surroundings by noticing one sense at a time—what you see, hear, touch, smell, or taste. Formal Mindfulness Practices: Breathwork: Practice Coherent Breathing (5 counts in, 5 counts out) to calm your mind and body. Body Scan: Use guided meditations to notice physical sensations from head to toe. Mindful Walking: Connect with nature by observing your steps, sounds, and surroundings. Real-Life Applications: A patient avoided a panic attack using Coherent Breathing while driving. Another found relief from work stress through the Five Senses Exercise. Gratitude as Mindfulness: Writing down three things you're grateful for at the end of each day can enhance your mindfulness practice. Mindfulness in Challenging Times: Use mindfulness techniques to manage stress, regulate emotions, and stay present during difficult periods. Recommended Resources: Apps: Insight Timer, Headspace, Calm My Program: Breathe Together program on the Breathe in Health website Podcast Episode: Check out Episode 26 for a guided 5-minute Coherent Breathing exercise Connect with Us: Instagram: @prescribing_lifestyle_podcast Facebook: Prescribing Lifestyle Podcast YouTube: @prescribinglifestyle Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalized medical guidance. Don't forget to subscribe, rate, and review the podcast. Stay tuned for more practical tips and tools to enhance your lifestyle!

n this episode, we dive into an incredible transformation story, as our guest Christo shares his journey of managing and improving his type 2 diabetes through a ketogenic lifestyle. Christo talks about his initial diagnosis, struggles with medication, and the inspiring moment a nurse introduced him to keto, which ultimately changed his life. Key Points Covered: Christo's Diabetes Diagnosis and Struggles: Christo discusses his diabetes diagnosis in 2008 and the challenges he faced following standard diabetic guidelines, leading to increased insulin doses and worsening symptoms. Turning Point – A Nurse's Advice: During his recovery from vascular surgery, a nurse whispered to him about the ketogenic diet. This simple tip motivated Christo to research and commit to a keto lifestyle. Adopting the Keto Lifestyle: Christo shares how he started his keto journey, his diet changes, and how he transitioned from a fast-food-heavy diet to whole foods. He reveals his strategies, including eating one meal a day and focusing on high-quality meats and vegetables. Incredible Health Improvements: Within three months, Christo saw a drastic reduction in his HbA1c, lost 30 kg, and eventually eliminated all medications, including insulin, achieving stable blood sugar and overall health. Advice for Beginners: Christo's top advice for those starting keto is to stick to foods without nutritional labels – think fresh, whole foods from local butchers and produce markets. Connect with Us: Instagram: @prescribing_lifestyle_podcast Facebook: Prescribing Lifestyle Podcast YouTube: @prescribinglifestyle Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalized medical guidance. Remember to subscribe, rate, and review the podcast on your preferred platform. Stay tuned for more inspiring episodes on Prescribing Lifestyle!

Welcome to this episode of Prescribing Lifestyle, where I share a series of exciting updates and announcements about upcoming events and some personal developments. Here's what we'll cover today: Key Points Covered: Mansfield Retreat Update: An update on the upcoming Mansfield retreat organized with Julie Bristow, featuring intermittent fasting and a low carb lifestyle. Learn more about the activities planned, including bushwalking, yoga, and wellness sessions at the Arlzburg Resort in Mansfield. With only two spots left, time is running out to join us for a rejuvenating weekend. More Info & Booking Breathe In Health Half-Day Retreat: Details about the first-ever half-day breathwork workshop in the serene setting of Currawong Bush Park conference centre. Scheduled for December 8th, this event promises connection and relaxation amidst nature. Pakenham Dinner Recap: A recap of the delightful dinner with John Stewart from the Nutrition Science Collaboration, where discussions about low carb lifestyles and dietary choices took center stage. Publications and Resources: Announcement of the re-print of my book, "Low Carb Made Easy," available for purchase. This practical guide is ideal for anyone looking to understand and implement a low carb diet. Purchase the Book AHPRA Notification Update: An update on the ongoing situation with my AHPRA notification and how I am managing the associated stress. Personal Health Insights: Reflections on my experiences with the infrared sauna, which has significantly improved my neck pain and overall well-being. Previous Episodes Mentioned: Episode 48: Reflections on the Rejuvenate Health Retreat Episode 50: When Life Throws a Curveball Episode 52: Benefits of Using a Sauna Connect with Me: Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP YouTube: @avicharlton Breathe In Health Instagram: @breathe_in_health Podcast IG: prescribing_lifestyle_podcast Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalized medical advice. Please subscribe, rate, and review the podcast on your preferred platform to support us and stay tuned for more enriching episodes of Prescribing Lifestyle.

Welcome to this episode of Prescribing Lifestyle where I chat with Michelle Kolze, a coach, speaker, and a beacon of resilience. Michelle shares her journey of recovery from a life-altering accident that severely injured her leg and how she turned a personal crisis into a catalyst for personal development and helping others. Learn about her ARC model—Accept, Reflect, and Create—which has empowered both her and her clients to navigate life's adversities with grace and strength. Key Points Covered: The Accident: Michelle recounts the freak accident during a dance workshop that changed her life, detailing the immediate aftermath and the extensive recovery process that followed. The ARC Model: She introduces the Accept, Reflect, and Create model, a framework she developed to help herself and others effectively handle personal crises and envision a positive future. Ongoing Recovery and Impact: Despite multiple surgeries and setbacks, Michelle discusses how she uses her NLP and hypnotherapy skills to maintain a positive outlook and continue her recovery. Empowering Others: Michelle's work as a coach and speaker, sharing her story and tools like the ARC model to inspire and assist others in their own journeys of recovery and self-discovery. Connect with Me: Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP YouTube: @avicharlton Breathe In Health Instagram: @breathe_in_health Podcast IG: prescribing_lifestyle_podcast Connect with Michelle: Download Michelle's Meditation - Exclusive for our listeners! Michelle's Facebook Michelle's Instagram Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalized medical advice. Please subscribe, rate, and review the podcast on your preferred platform to support us and stay tuned for more enriching episodes of Prescribing Lifestyle.

Welcome to this episode of Prescribing Lifestyle where I have the pleasure of speaking with Paula Fenwick, a leadership and empowerment resilience advocate. Paula shares her extensive experience in the pharmaceutical industry, her journey into leadership and empowerment, and her passion for enhancing women's roles in leadership and resilience. Key Points Covered: Journey into Leadership: Paula's transition from a corporate career to becoming a keynote speaker and author focusing on leadership and resilience. Empowerment in the Workplace: How Paula empowers women in the workplace and her approach to increasing leadership capacity among emerging women leaders. Resilience and Personal Growth: Insights into Paula's personal growth post-divorce and how she used her experiences to teach resilience and empowerment. Mindfulness and Mental Health: Paula discusses the importance of mindfulness and how it helps manage stress and anxiety, enhancing both personal and professional life. Connect with Me: Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP YouTube: @avicharlton Breathe In Health Instagram: @breathe_in_health Podcast IG: prescribing_lifestyle_podcast Connect with Paula Fenwick: Website: Paula Fenwick YouTube: Paula Fenwick Book on Amazon: BOUNCE BACK FAST: Practical Resilience Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalized medical advice. Please subscribe, rate, and review the podcast on your preferred platform to support us and stay tuned for more enriching episodes of Prescribing Lifestyle.

Welcome to this episode of Prescribing Lifestyle where I dive into my two-week journey with both a continuous ketone meter (CKM) and a continuous glucose meter (CGM). I was contacted by CBO, a company that produces these meters, to trial their products and help promote them. Key Points Covered: Initial Setup and Daily Use: I share how I set up both devices using the provided applicators, highlighting the ease of installation and the robust adherence of the CKM compared to the CGM. I discuss the resilience of both devices during my regular activities like running, weight lifting, and visits to the sauna. Technical Insights and Device Comparison: I delve into the functionality of both meters, particularly their performance under different conditions, such as during outdoor runs and in the sauna. I provide comparisons between the CKM and CGM, focusing on discrepancies in readings between interstitial fluid and blood measurements. Dietary Impact on Ketone Levels: I observe how various activities and meal compositions influenced my ketone levels throughout the day, with specific insights on how exercise and protein-rich meals affect these readings. Overall Assessment and Practical Advice: I evaluate the practical benefits and limitations of using continuous monitoring devices for those on ketogenic diets or interested in biohacking their health. I offer advice on how to interpret ketone data and integrate these devices into one's health-focused lifestyle. Affiliate Information and Offers: For those interested in trying out the CKM, you can visit CBO's website using my affiliate link provided in the show notes. While there is a current 20% sale, using this link supports my work. Connect with Me: Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP YouTube: @avicharlton Breathe In Health Instagram: @breathe_in_health Podcast IG: prescribing_lifestyle_podcast Affiliate Link: Check out the CKM and support my work by ordering through my affiliate link. Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalized medical advice. Please subscribe, rate, and review the podcast on your preferred platform to support us and stay tuned for more enriching episodes of Prescribing Lifestyle.

Welcome to this episode of Prescribing Lifestyle, where I sit down with Clare Pritchard, a breathwork and somatic coach from England. Clare shares her transformative journey from accidental discovery to embracing breathwork as a life-changing tool for personal and professional growth. Key Points Covered: Professional Development: Clare's journey through various breathwork certifications, including transformational style and functional breathwork, and her ongoing education in nervous system healing. Impacts of Breathwork: How breathwork has fundamentally changed Clare's approach to stress and life management, enabling her to live a more controlled and mindful life. Community Engagement and Coaching: Clare discusses her activities in Manchester, including collaborations with gyms and yoga studios, and her online membership platform designed to make breathwork accessible. Personal Stories of Transformation: Examples of how Clare's guidance in breathwork has helped others manage stress, improve emotional well-being, and transform their lives. Contact Information: Connect with Clare through her Linktree for insights and coaching. Connect with Me: Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP YouTube: @avicharlton Breathe In Health Instagram: @breathe_in_health Podcast IG: prescribing_lifestyle_podcast Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalized medical advice. Please subscribe, rate, and review the podcast on your preferred platform to support us and stay tuned for more enriching episodes of Prescribing Lifestyle.

Welcome to another episode of the Prescribing Lifestyle podcast, where we explore how to live a healthier, more energetic life through better habits and understanding the science behind them. Key Points Covered: Introduction to Ketones and Their Magic: Explanation of what ketones are: byproducts of fat burning. Discussion on metabolic flexibility: switching the body's fuel system from glucose to fat. My Personal Ketone Monitoring Experience: Overview of wearing a continuous ketone meter (SIBIO) and continuous glucose meter. Insights into my first week using these devices and what to expect in the next episode. Understanding Ketosis vs. Ketoacidosis: Clarification of the difference between the healthy metabolic state of ketosis and the dangerous condition of ketoacidosis. Educational insight on how ketosis is beneficial and ketoacidosis is a medical emergency, primarily affecting those with type 1 diabetes. Exciting News: Next episode preview: Review of my experience with the SIBIO ketone meter and Freestyle Libre glucose meter, including a special discount code for listeners interested in trying these devices. Resources: Here is the article on my blog https://mlcclinic.com.au/is-ketosis-dangerous/ Here is affiliate link to check out SIBIO https://www.sibiosensor.com/?ref=AVICHARLTON&utm_medium=affiliate&utm_source=goaffpro%26utm_medium Use code AVICHARLTON for 10% off Connect with Me: Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP YouTube: @avicharlton Breathe In Health Instagram: @breathe_in_health Podcast IG: prescribing_lifestyle_podcast Visit our websites: www.mlcclinic.com.au www.breatheinhealth.com.au Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalized medical advice. Please subscribe, rate, and review the podcast on your preferred platform to support us and stay tuned for more enriching episodes of Prescribing Lifestyle.

In today's episode of Prescribing Lifestyle, I'm delighted to introduce Jeremy Stead from New Zealand. He shares his inspiring journey through the transformative power of breathwork, overcoming personal stress and anxiety, and how he applies these techniques to improve athletic performance. Key Points Covered: Jeremy's Background and Discovery of Breathwork: Jeremy opens up about the stress from running his marketing company and how breathwork revealed his true stress levels. His previous efforts with meditation and counseling didn't resonate, leading him to explore and eventually embrace breathwork. The Role of Breathwork in Athletic Performance: Jeremy discusses the significant impact breathwork has on athletic performance, allowing athletes to manage their nervous systems effectively during competitions. He shares insights on how high-profile athletes like Novak Djokovic use breathwork to gain a competitive edge by sensing opponents' stress levels. Using Breathwork to Manage Stress and Trauma: Jeremy explains the technique of fast breathing for trauma release, detailing how it helps to expel deep-seated emotional and physical trauma. Personal anecdotes highlight the effectiveness of these techniques in achieving emotional release and subsequent relaxation. Incorporating Breathwork into Daily Life: Jeremy and I discuss practical ways to integrate breathwork into daily routines, enhancing both mental and physical well-being. Strategies for athletes and individuals to use breathwork to prepare for and recover from performance and stress. Jeremy's story is a testament to the profound impact breathwork can have on one's health and mental well-being. Whether you're an athlete looking to optimize performance or anyone seeking to manage stress and trauma, breathwork offers valuable tools for improvement. Connect with Me: Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP YouTube: @avicharlton Breathe In Health Instagram: @breathe_in_health Podcast IG: prescribing_lifestyle_podcast Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalized medical advice. Please subscribe, rate, and review the podcast on your preferred platform to support us and stay tuned for more enriching episodes of Prescribing Lifestyle.

In this episode, I dive deep into the therapeutic benefits of sauna use and provide updates on my personal challenges with recent professional notifications. Join me as we explore how embracing heat therapy can enhance our health and well-being. Introduction: A brief update on the challenges I've faced recently, including dealing with a stressful AHPRA notification. Insights into the support I've received and how it's helping me navigate these challenges. Key Points Covered: Health Benefits of Sauna Use: Discussing the wide range of benefits from regular sauna sessions, such as improved cardiovascular health, enhanced detoxification, better mood regulation, and potential longevity. Sharing personal experiences with setting up a home sauna and how it has positively impacted my sleep and overall health. Personal Updates: Reflections on coping mechanisms and the introduction of parasympathetic activities into my routine to better manage stress and enhance personal well-being. Sauna Use Insights: Detailed discussion on how saunas can boost cardiovascular health, support detox processes, and improve mental health. Practical tips on how to incorporate sauna sessions into a busy lifestyle for optimal health benefits. Exciting News: My ongoing experiment with a continuous ketone meter and glucose meter, aiming to share the findings and insights through social media and upcoming episodes. Connect with Me: Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP YouTube: @avicharlton Breathe In Health Instagram: @breathe_in_health Podcast IG: prescribing_lifestyle_podcast Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalized medical advice. Please subscribe, rate, and review the podcast on your preferred platform to support us and stay tuned for more enriching episodes of Prescribing Lifestyle.

Introduction: Welcome to this episode of Prescribing Lifestyle, where I chat with Dan Russell, a dynamic young leader in the construction industry from Melbourne. Discover how Dan's journey from a small town in New Zealand to a high-ranking role in Australia was marked by resilience and transformative life experiences. Key Points Covered: Background and Early Challenges: Dan's roots in Okika, a small town in the South Island of New Zealand. His transition from professional sportsman to a key player in the construction industry. Professional Growth: Dan's rapid rise from a labourer to General Manager at Based Industry. Insights into managing a growing team and his approach to leadership without a formal university degree. Life-Altering Injury: The severe injury Dan sustained while playing rugby, leading to a critical medical condition called acute compartment syndrome. His journey through surgery, recovery, and the mental resilience required to overcome the physical and emotional challenges posed by his condition. Philosophy and Mindset: Dan's philosophy on self-belief and resilience, which has driven his recovery and professional success. His thoughts on how challenging life experiences can offer profound opportunities for personal growth and reflection. Advice for Listeners: Encouragement to embrace challenges as opportunities to grow and the importance of self-belief in overcoming life's obstacles. Dan's perspective on the interplay between physical, mental, and spiritual health, and how to harness these aspects to lead a balanced and fulfilling life. Contact Information: Connect with Dan through email for insights and motivation. For contact details, reach out to me directly. Connect with Me: Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP YouTube: @avicharlton Breathe In Health Instagram: @breathe_in_health Podcast IG: prescribing_lifestyle_podcast Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalized medical advice. Please subscribe, rate, and review the podcast on your preferred platform to support us and stay tuned for more enriching episodes of Prescribing Lifestyle.

Welcome to this episode of Prescribing Lifestyle, where I dive deep into my personal journey navigating unexpected professional and emotional challenges. This episode sheds light on the importance of resilience and self-care amidst life's unpredictabilities. Key Points Covered: Unexpected Notification: I discuss receiving a distressing notification from AHPRA (Australian Health Practitioner Regulation Agency), which significantly impacted my emotional well-being. Initial Reactions and Actions: My immediate reactions to the notification and how I coped with the initial shock, including the support I sought from colleagues and friends. Strategies for Managing Stress: Detailed description of the mindfulness and self-care practices I adopted to handle the stress, including deep breathing exercises and setting personal boundaries. Seeking and Offering Support: The importance of community and professional support in managing difficult situations, highlighting the role of health care communities and the specific assistance I received from fellow professionals. Personal Growth and Future Steps: Reflections on personal growth through adversity and how I plan to use this experience to enhance my resilience and professional practice. I invite listeners to share their own experiences with stress and how they've managed challenging times, fostering a community of support and resilience. Contact Information: Visit my website for more resources www.mlcclinic.com.au Connect with me on social media for daily wellness tips and updates: Instagram: @dr_charlton_lifestyle_gp Facebook: Dr. Charlton Lifestyle GP YouTube: @avicharlton Breathe In Health Instagram: @breathe_in_health Podcast IG: @prescribing_lifestyle_podcast Note: This podcast is not a replacement for professional medical or psychological advice. Always consult with a professional for personalized guidance. Don't forget to subscribe, rate, and review the podcast on your favorite platform to help us reach more listeners and continue bringing you valuable content.

Welcome to this episode of Prescribing Lifestyle, where we explore the journey of two health coaches, Linda McNair and Vicki Warren, from Liviwellness.com.au. They specialise in assisting women over 50 to tackle stubborn belly fat and improve their well-being through tailored nutritional guidance and lifestyle changes. Key Points Covered: Background and Experience: Linda shares her personal struggle with weight and her transition to studying nutrition, which dramatically improved her health. Vicki discusses her awakening to the impacts of sugar on her health and weight, leading to significant lifestyle changes that resolved her chronic sinus infections. Formation of Liviwellness: How Linda and Vicki met during their nutrition studies in New York and decided to combine their efforts to support women going through menopause. Overview of Their Online Course: Details on the structure of their online course, which includes weekly group coaching, health education modules, and a supportive community via a private Facebook group. The importance of mindset and readiness for change in achieving lasting health improvements. Client Success Stories: Insights into the transformative experiences of their clients, highlighting the effectiveness of their approach to diet and lifestyle adjustments. Engagement and Community Support: Description of the ongoing support provided through their program, including the current 14-day challenge that helps participants improve their health routines. If you're a woman over 50 struggling with weight management or just looking for a supportive community to help you improve your health, Linda and Vicki offer a wealth of resources and guidance tailored just for you. Contact Information: Visit their website for more information: https://liviwellness.com.au/ Visit their Facebook: https://www.facebook.com/liviwellnesshealth Connect with Me: Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP YouTube: @avicharlton Breathe In Health Instagram: @breathe_in_health Podcast IG: prescribing_lifestyle_podcast Note: Remember, this podcast is not a replacement for financial or medical advice. Always consult with a professional for personalized guidance. Don't forget to subscribe, rate, and review the podcast on your favorite platform. Stay tuned for more empowering episodes of Prescribing Lifestyle.

Welcome back to the Prescribing Lifestyle podcast. Today, I'm excited to share my personal experiences from a recent retreat I attended at Hazeldene in the beautiful Yarra Valley, hosted by Julie Bristow of Regenerate Rejuvenate Health Retreats. Key Points Covered: Overview of the Retreat: A detailed look at the fasting-focused retreat, including the types of juices provided and the schedule of activities like yoga and bushwalking. The physical and mental benefits I observed, including the absence of hunger, sustained energy, and the production of ketones despite juice consumption. Insights Gained: Reflections on the importance of taking time out from daily life for self-reflection and health. The benefits of breaking routine and how the retreat facilitated a deeper understanding of my own health and wellness needs. Upcoming Retreats: Exciting details about the next retreat I'm co-hosting with Julie Bristow, scheduled for November 22nd in Mansfield. I discuss what participants can expect and how to get involved. The Power of Mindfulness: Emphasizing the importance of incorporating mindfulness and relaxation into everyday life to combat the stresses of modern living. Encouraging listeners to engage in practices that enhance their parasympathetic nervous system for better health and well-being. Exciting News: Announcement of our collaboration on the upcoming Mansfield retreat, which promises a revitalizing mix of relaxation, yoga, and nature connections. Visit this for more information: https://mlcclinic.com.au/events/holistic-wellness-retreat/ Julie's website: http://www.rejuvenatehealthretreats.com There are quite a few people that have asked for the program, and we've got a few people booked already. And we can't book that many because we like to have a small group with good connections, so please connect with me or Julie if you're interested in this Mansfield holistic wellness retreat. Connect with Me: Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP YouTube: @avicharlton Breathe In Health Instagram: @breathe_in_health Podcast IG: prescribing_lifestyle_podcast Note: Remember, this podcast is not a replacement for financial or medical advice. Always consult with a professional for personalized guidance. Don't forget to subscribe, rate, and review the podcast on your favorite platform. Stay tuned for more empowering episodes of Prescribing Lifestyle.

In this episode of Prescribing Lifestyle, we dive into the world of metabolic health with our esteemed guest, Shannon Davis, a registered dietitian with 18 years of experience. Shannon shares her journey into the low-carb lifestyle and discusses the significant role of diet in managing and reversing chronic diseases such as diabetes. Key Points Covered: Shannon's background in metabolic health, including her roles in organ transplant, bariatrics, and sports nutrition. Insights into the founding of the New American Diabetes Society and its mission to transform diabetes care. The impact of ketogenic and low-carb diets on metabolic health and chronic disease management. The benefits of intermittent fasting and Shannon's personal experience with dietary changes. Discussion on the challenges of traditional dietary advice and the importance of focusing on insulin resistance. Exciting News: Shannon is actively involved in groundbreaking work with the American Diabetes Society, aiming to redefine diabetes treatment through low-carb nutrition and patient empowerment. Join the Conversation: Learn more about metabolic health and how you can take control of your diet and lifestyle to combat chronic diseases. Resources: Link to get Unimate yerba mate: Unimate Yerba Mate Social Media: Follow Shannon on TikTok: @fit-to-eat-6580 Connect with Shannon on Instagram: @sldavis6580 Join Shannon's Facebook Group: Functional Foodie Rx Feel free to reach out with questions and engage with Shannon through her social media platforms. Connect with Me: Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP YouTube: @avicharlton Breathe In Health Instagram: @breathe_in_health Podcast IG: prescribing_lifestyle_podcast Note: Remember, this podcast is not a replacement for financial or medical advice. Always consult with a professional for personalized guidance. Don't forget to subscribe, rate, and review the podcast on your favorite platform. Stay tuned for more empowering episodes of Prescribing Lifestyle.

In this episode of Prescribing Lifestyle, I share my reflections on the recent Low Carb Down Under conference in Melbourne. This annual event brought together doctors, nutritionists, and researchers in the low-carb community to share their knowledge and insights into metabolic health and nutrition. As always, I walked away with new ideas and experiences that I'm excited to bring to my patients and followers. Key Points Covered: Claire McDonnell – Low Carb Nutrition, ADHD, and Autism: Claire, a nutritionist from Brisbane, discussed how real food can improve symptoms in children with ADHD and autism. Her inspiring case study showed the power of good nutrition in helping children engage and interact. Despina Kolivas – Defeat Diabetes Research: Despina is a PhD researcher from La Trobe University, and her research on low-carb diets for diabetes patients, using the Defeat Diabetes app, showed significant improvements in blood glucose levels (HBA1C). I've been part of this study and have seen great results in my patients. Timothy Trudgen – Traditional Aboriginal Diets and Health: Timothy highlighted the health benefits of encouraging Aboriginal Australians to return to traditional diets rich in healthy fats, with notable health improvements in the communities he works with. Dr Ravi Gornall – Leptin and Weight Loss Resistance: Dr. Gornal opened up new insights into leptin resistance and its relationship with circadian health. She offered tips on how to optimize leptin by improving circadian rhythms through morning sunlight exposure and regulating blue light. Dr Louise Phillips – Advocating for Low Carb in GP Consultations: Dr. Phillips shared her approach to incorporating low-carb advice into quick GP consultations. Her tips and downloadable handouts on her website Low Carb Scripts are invaluable resources for fellow GPs. Dr Sanjeev Balakrishnan – Nutrition for Mental Health: Dr. Balakrishnan, a carnivore GP, discussed how insulin resistance impacts the brain and how ketogenic diets can improve mental health and cognitive function. Jayne Bullen – Influencing Health One Practitioner at a Time: From the Nutrition Network, Jane talked about the impact of training practitioners to promote low-carb nutrition. Her work has influenced millions, including myself. Professor Grant Schofield – Low Carb and Beyond: Professor Schofield shared his vast experience in the low-carb world and discussed his books What the Fat? and What the Fast?, which I highly recommend. Dr Sarah Zaman – Ketogenic Diets in Heart Failure Patients: Dr. Simon, a cardiologist, presented her research showing how the heart muscle thrives on ketones, particularly in patients with heart failure, improving their overall heart health. Dr Liz Fraser– Interpreting Studies and Trusting Evidence: Dr. Fraser explained the importance of interpreting evidence correctly and how case studies and personal experiences play a crucial role in validating low-carb diets, alongside randomized control trials. Dr. Paul Mason – Concussions and the Role of Ketones: Dr. Mason highlighted how ketogenic diets and exogenous ketones can help heal the brain after concussions and other traumatic brain injuries. Dr Peter Brukner– Reflections on the Low Carb Movement: Dr. Brukner reflected on his advocacy for low-carb diets and the positive strides made, including the collaboration with Diabetes Australia to promote low-carb nutrition as an option for managing diabetes. Check out the Low Carb Down Under YouTube channel for recordings of the talks. If you're interested in learning more about low-carb nutrition and improving your health, it's a fantastic resource. Website: Visit Low Carb Down Under for more details on the conference and upcoming events. Free Resources: Check out the Low Carb Down Under YouTube channel for free educational videos on low-carb and metabolic health. Connect with Me: Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP YouTube: @avicharlton Breathe In Health Instagram: @breathe_in_health Note: Remember, this podcast is not a replacement for financial or medical advice. Always consult with a professional for personalized guidance. Don't forget to subscribe, rate, and review the podcast on your favorite platform. Stay tuned for more empowering episodes of Prescribing Lifestyle.

In this episode of Prescribing Lifestyle, I'm joined by Martin Gillespie, the founder and CEO of GEM Wellness Warriors, a global consulting business focused on metabolic health and wellness. Martin shares his incredible journey from corporate leadership to becoming an advocate for addressing the root causes of chronic diseases. After being diagnosed with stage 4 non-Hodgkin's lymphoma and overcoming several life-changing events, Martin turned his focus towards improving health outcomes through lifestyle interventions. Key Points Covered: Martin's Background and Journey: Over 25 years of experience in corporate leadership Shift to metabolic health in 2020 after personal health challenges Moved from Australia to Glasgow to expand his impact in wellness and corporate wellbeing Metabolic Health Focus: Addressing root causes of chronic diseases through nutrition and lifestyle changes The connection between stress, gut health, and metabolic disorders Personal Experience with Cancer: Martin's battle with stage 4 non-Hodgkin's lymphoma How his cancer journey led to a deeper understanding of the role nutrition plays in healing GEM Wellness Warriors: A global consulting business focused on corporate wellness and individual health transformations Helping clients reverse chronic illnesses and implement sustainable lifestyle changes Podcast Launch: Metabolic Wellbeing without the BS shares real stories and practical advice on long-term health Strategies to manage stress, improve metabolic health, and live a healthier life Exciting News: Martin is now offering personalized health coaching, focusing on reversing chronic illnesses and improving corporate wellness. His signature program, which includes nutrition and stress management strategies, is open for enrollment. Connect with Martin Gillespie: Instagram: @mgillespie70 Facebook: https://www.facebook.com/martin.gillespie.581/ Podcast: Metabolic Wellbeing Without the BS (available on all major podcast platforms) Website: https://gemwellnesswarrior.com.au/ Connect with Me: Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP YouTube: @avicharlton Website: www.mlcclinic.com.au Note: Remember, this podcast is not a replacement for financial or medical advice. Always consult with a professional for personalized guidance. Don't forget to subscribe, rate, and review the podcast on your favorite platform. Stay tuned for more empowering episodes of Prescribing Lifestyle.

In this episode of Prescribing Lifestyle I'm excited to share some great news for anyone dealing with stress and anxiety. In today's busy world, it's so easy to feel overwhelmed, and I've found that breathwork is a powerful way to manage these feelings. In this episode, I talk about my personal experiences with breathwork—practicing it daily and attending classes at The Breath House—and how it has helped me find moments of stillness in my hectic life. Key Points Covered: Why Breathwork is Important: I discuss how incorporating breathwork into my daily routine has helped manage stress and anxiety. I also share how I've seen breathwork benefit my patients, helping them reduce anxiety, sleep better, and regulate their emotions. Breathe to Thrive Masterclass: Last week, I hosted the Breathe to Thrive Masterclass, where we explored the science behind breathing and how it can improve stress and anxiety management. The masterclass is now available on my YouTube channel, so if you missed it, you can catch up on all the content and learn some of the breathing techniques I teach. 4-Week Breathe In Health Signature Program: I'm launching my 4-week Breathe In Health Signature Program on September 17th! This online course includes: Weekly live Zoom sessions. Guided breathwork exercises. Tools to track your progress and improve your mental and physical well-being. The program is only $49, and you'll have access to everything you need to start improving your health through breathwork. Free Resource: When you sign up for my newsletter at www.breatheinhealth.com.au, you'll also receive a free guide on 10 Tips to Improve Your Health with Functional Breathing—a great resource that you can refer back to anytime. Poem Reflection: I also share one of my favorite poems, My Heart and My Brain Divorced by John Roedel, which resonates deeply with me. It's a beautiful reminder to focus on the present and find peace through our breath. Join the Program: Website: www.breatheinhealth.com.au Sign up for the 4-Week Breathe In Health Signature Program starting on September 17th. Watch the Masterclass: Catch the Breathe to Thrive Masterclass on my YouTube channel: @avicharlton. Connect with Me: Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP YouTube: @avicharlton Breathe In Health Instagram: @breathe_in_health Note: Remember, this podcast is not a replacement for financial or medical advice. Always consult with a professional for personalized guidance. Don't forget to subscribe, rate, and review the podcast on your favorite platform. Stay tuned for more empowering episodes of Prescribing Lifestyle.