Prescribing Lifestyle with Dr Avi Charlton – Details, episodes & analysis

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:

1. 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.
2. 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.
3. 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.
4. 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.

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:

1. Shannon's background in metabolic health, including her roles in organ transplant, bariatrics, and sports nutrition.
2. Insights into the founding of the New American Diabetes Society and its mission to transform diabetes care.
3. The impact of ketogenic and low-carb diets on metabolic health and chronic disease management.
4. The benefits of intermittent fasting and Shannon's personal experience with dietary changes.
5. 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.

• 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:

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. 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.
8. 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.
9. 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.
10. 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.
11. 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.
12. 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.

• 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.

1. 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
2. Metabolic Health Focus:
   • Addressing root causes of chronic diseases through nutrition and lifestyle changes
   • The connection between stress, gut health, and metabolic disorders
3. 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
4. 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
5. 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

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.

• 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/

• 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.

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.

• Website: www.breatheinhealth.com.au
• Sign up for the 4-Week Breathe In Health Signature Program starting on September 17th.

• Catch the Breathe to Thrive Masterclass on my YouTube channel: @avicharlton.

• 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 sit down with Jo Baker, a women’s empowerment coach and creator of the Money Like a Woman method. Jo helps women transform their relationship with money, guiding them toward financial independence and empowerment. She shares her personal journey from financial struggle to abundance and gives actionable advice for women to take control of their finances.

1. Jo Baker’s Journey
2. Tips for Empowering Women’s Financial Journeys
3. Overview of Jo’s Book - Saving Myself
4. Money Like a Woman Program:

Jo is launching her Money Like a Woman program at the end of the year! This 12-month program will guide women through their financial journey, offering personalized advice, group coaching sessions, and accountability check-ins. For more information, visit her website.

Visit www.joebaker.com.au for more details on Jo’s services, programs, and free resources.

• Instagram: Follow Jo on Instagram at @heyjoebaker
• Facebook: Connect with Jo on Facebook at @heyjoebaker

Check out Jo’s book, Saving Myself: The Quintessential Guide to Creating a Budget, Getting Out of Debt, and Living Again After Divorce, available on Amazon in Kindle and paperback formats.

Visit www.breatheinhealth.com.au for more details on services, workshops, and free resources.

Explore free resources on the website at www.breatheinhealth.com.au and www.mlcclinic.com.au

• Instagram: Follow Dr. Avi on Instagram @dr_charlton_lifestyle_gp
• Facebook: Connect with Dr. Avi on Facebook at Dr Charlton Lifestyle GP
• YouTube: Subscribe to Dr. Avi’s YouTube channel: @avicharlton
• Free Facebook Community: Join our supportive Facebook group

For questions or to get in touch, feel free to email Dr. Avi at avi.charlton@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 dive into the crucial topic of mental health plans, discussing their importance, benefits, and how they can be used effectively to improve overall mental well-being. I also share insights on how GPs, like myself, can assist in developing personalized mental health plans that go beyond just referrals, focusing on tailored strategies for each patient.

1. Introduction to Mental Health Plans:
   • Overview of the importance of having a structured mental health plan, especially in today's world where mental health awareness is growing.
   • Explanation of what a mental health plan is under Australian Medicare rules.
2. What Is a Mental Health Plan?
   • A mental health plan helps patients prioritize their mental health, set goals, and discuss treatment options such as consultations with psychologists, GPs, or group therapy.
3. Eligibility and Benefits:
   • Mental health plans are available for individuals with diagnosable mental health conditions, including depression, anxiety, PTSD, eating disorders, and more.
   • Eligible patients can access 10 Medicare-rebatable mental health services per year.
4. Creating a Personalized Mental Health Plan:
   • I assess mental state, discuss symptoms like sleep, eating, and concentration, and set realistic goals in collaboration with the patient.
   • Emphasis on the importance of regular monitoring and adjustment of the plan.
5. Focus on Psychological Strategies:
   • Techniques such as Cognitive Behavioral Therapy (CBT), motivational interviewing, and controlled breathing are used to help patients manage mental health effectively.
   • I also discuss my passion for breathwork as an evidence-based therapy to improve anxiety, panic attacks, and overall mental well-being.
6. Upcoming Group Breathwork Workshops:
   • Plans to introduce group breathwork sessions that could be covered under the mental health plan, providing accessible and impactful support for patients.

I will soon be launching group breathwork workshops to help patients connect and support each other while benefiting from controlled breathing techniques. For more details, visit my website.

• Participate in one-on-one sessions or group coaching to enhance your mental well-being through breathing techniques and other psychological strategies.

Visit www.breatheinhealth.com.au for more details on mental health services and breathwork workshops (coming soon).

Explore free resources on the website www.breatheinhealth.com.au.

• 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

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.breatheinhealth.com.au.

In this episode of Prescribing Lifestyle, I guided participants through a calming breathwork practice from the Sunday Breath Flow session. This was part of my new venture, Breathe In Health, where I aim to help people improve their breathing for better mental and physical well-being. During this session, we explored functional breathing techniques to help reduce anxiety, improve sleep, and promote relaxation.

1. Introduction to Breathe In Health:
   • I introduced my new business, Breathe In Health, which focuses on teaching proper breathing techniques, also known as functional breathing.
   • Many people breathe too fast or improperly, and through this session, I aimed to help participants breathe better and improve their overall health.
2. Benefits of Functional Breathing:
   • I shared how breathwork can positively impact mental health, reduce anxiety, enhance sleep, and improve overall functioning.
   • I also announced upcoming breathwork workshops, both live and online.
3. Breath Flow Practice Overview:
   • The session included relaxation exercises and guided breathing, allowing participants to go at their own pace. There’s no right or wrong way to do breathwork—just keep breathing and listen to your body.
4. Coherent Breathing Technique:
   • I introduced coherent breathing, where participants practiced breathing in for 5 counts and out for 5 counts. This technique synchronizes the heart and brain, helping the body relax.
5. Advanced Breathing Rounds:
   • We completed rounds of faster breathing, giving participants the option to increase stimulation or slow down, depending on their comfort level. The breath holds at the end of each round helped participants further relax and integrate the breathing exercises.
6. Self-Compassion and Gratitude:
   • I encouraged everyone to show gratitude for taking time to care for themselves through breathwork. Coherent breathing is a simple, yet powerful way to regulate the nervous system, and can be practiced throughout the day.

Stay tuned for upcoming breathwork workshops in collaboration with other experts, focusing on functional breathing and nervous system regulation. For more details, visit my website, which will be live soon at www.breatheinhealth.com.au.

• Participate in one-on-one sessions or group coaching to enhance your breathing techniques and overall well-being.

Visit www.breatheinhealth.com.au (coming soon) for more details on services and upcoming workshops.

Explore free resources on the website once it’s launched at www.breatheinhealth.com.au.

• 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

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.breatheinhealth.com.au.

In this episode of Prescribing Lifestyle

Today, I discuss why you should stop counting calories and explore why the calorie-counting model doesn't work for sustainable weight management. Through personal stories and scientific insights, I break down the myths surrounding calorie counting and offer a more holistic approach to achieving health goals.

1. Introduction:
   • Overview of why calorie counting is not effective for long-term weight management.
   • Personal story of a teenage girl obsessed with calorie counting, highlighting the mental health risks.
2. The Calorie Counting Trap:
   • Explanation of how calorie counting can lead to short-term weight loss but is hard to sustain, often causing more weight gain when returning to normal eating habits.
3. Mental Health Impacts:
   • Discussion on how obsessive calorie counting can lead to mental health disorders such as OCD.
4. Calories vs. Nutrition:
   • The importance of focusing on nutrient-dense foods rather than just calorie counts.
   • Example: Comparing the nutritional value of 100g of salmon to a can of Coke, which have the same calorie count but vastly different effects on the body.
5. Limitations of Calorie Counting:
   • How calorie counting fails to consider metabolic differences, digestion, satiety, and hormonal responses.
6. The Holistic Approach:
   • Advocating for a focus on nutritious eating, stress management, regular exercise, and mindful eating instead of calorie counting.

Announcement of upcoming retreats and workshops in November, organized in collaboration with Julie Bristow, focusing on breathwork and nervous system regulation. For more details, visit my website.

• Participate in one-on-one sessions or group coaching to enhance your breathing techniques and overall well-being.

Visit www.mlcclinic.com.au to learn more about our services and upcoming events.

Explore the free resources available on our website: www.mlcclinic.com.au/free-resources

• 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

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.