This is a special episode of the Prescribing Lifestyle podcast, created as part of #Podcasthon 2026—the world's largest podcast charity initiative. For one week, thousands of podcasters around the globe highlight a charity of their choice to raise awareness and inspire support, with no money flowing through Podcasthon itself.

For this year's Podcasthon, I'm shining a spotlight on Low Carb Down Under @lowcarb_aus, a grassroots Australian organisation that has quietly educated millions about real food, metabolic health, and low carbohydrate nutrition through conferences and a huge free video library.

In this episode, I'm joined by Dr Rod Tayler, anaesthetist and founder of Low Carb Down Under. Rod shares his personal journey from sugar awareness in the 1990s to building one of the world's biggest low-carb education platforms—long before "metabolic health" became mainstream.

• Rod's personal story
  • How a colleague's recommendation of Sweet Poison by David Gillespie led him to cut sugar, lose weight, and resolve irritable bowel symptoms.
  • Running a 3‑month "sugar reduction" study with 158 Epworth Hospital staff—using a one‑page sugar calculator—and what happened to sugar intake and weight.
• The birth of Low Carb Down Under
  • Discovering the global low carb community after the study hit page 3 of The Sunday Age.
  • Attending a Caribbean low-carb cruise conference and meeting pioneers like Eric Westman, Jeff Volek, Andreas Eenfeldt and others.
  • Co-creating the first Low Carb Down Under events in Brisbane and then across Australia, and later co‑organising conferences in the US (including in Vail and Denver).
  • Growing the YouTube channel to over 600+ talks and tens of millions of views, all ad‑free, covering diabetes, cholesterol, dementia, gut health, practical implementation and more.
• Why low carb matters for almost everyone
  • How sugar and refined carbohydrates drive obesity, type 2 diabetes, fatty liver and metabolic ill-health.
  • Metabolic syndrome markers: waist circumference, blood pressure, triglycerides, HDL and glucose/insulin control—and why around 90% of adults show at least one marker.
  • Why low-carb / real-food eating can be a powerful tool for improving or reversing metabolic dysfunction, and why Rod believes it should be part of standard care.
• New US Dietary Guidelines & metabolic health
  • The recent U.S. Dietary Guidelines for Americans update that flips the old pyramid—bringing meat, eggs, cheese and healthy fats back to the centre and reducing emphasis on refined carbohydrate intake.
  • The role of the new Coalition for Metabolic Health and the Baszucki family's philanthropy in pushing for evidence-based nutrition policy and metabolic health research.
• Why Low Carb Down Under needs support
  • Low Carb Down Under runs as a non-profit, volunteer-driven project.
  • Funds from Patreon and donations help cover conference recording, video production, hosting, and ongoing content creation so that all talks remain freely available worldwide.

Low Carb Down Under is an Australian initiative that:

• Organises in-person low-carb and metabolic health conferences across Australia.
• Hosts one of the world's most comprehensive free low‑carb video libraries on YouTube.
• Connects doctors, dietitians, scientists and the general public who are interested in evidence-based low-carbohydrate nutrition and metabolic health.

👉 Explore Low Carb Down Under and become a Patron:

• Website: https://lowcarbdownunder.com.au
• Patreon link via the website

👉 Learn more about the Coalition for Metabolic Health:

• https://coalitionformetabolichealth.org

👉 Read the latest U.S. Dietary Guidelines:

• https://www.dietaryguidelines.gov

This episode is part of #Podcasthon. To discover other participating shows and the charities they're highlighting, visit:

https://podcasthon.org

If this conversation helped you, please share it with a friend, support Low Carb Down Under if you're able, and keep prescribing yourself a healthier, happier lifestyle.

In this episode, I'm joined by Dr Aaron Hartman, an integrative and functional medicine physician from Richmond, Virginia, and founder of Richmond Integrative & Functional Medicine. He's also the author of UnCURABLE and host of the Made for Health podcast.

Dr Hartman shares the powerful story that changed the trajectory of his career: adopting his daughter Anna, who was exposed to crystal meth in utero, had a stroke before birth, was diagnosed with cerebral palsy, and was told she would never walk, talk, or see. His refusal to accept "hopeless" prognoses led him into deep research, root-cause medicine, and a lifelong commitment to personalised care.

• Anna's story and why it matters
  • Being advised to place a feeding tube as "standard care," and what happened when the family declined.
  • How a simple missing detail (using the wrong growth chart) nearly led Anna down a path of unnecessary procedures.
  • Anna's progress today: ongoing skill gains year after year, including major improvements in vision and independence.
• How Dr Hartman became an integrative and functional medicine doctor
  • Why "incurable" is often a reflection of system blind spots, not a true end point.
  • His deep dives into functional medicine, functional neurology, peptides, and "lipid medicine," and how continuous learning shaped his approach.
• Why many chronic illnesses get missed
  • Common overlooked root causes he sees in clinic: mold-related illness, chronic infections (like Lyme), hidden autoimmune issues, hypermobility patterns, nervous system dysregulation, and basic nutrient deficiencies.
• A practical framework: foundations first
  • Dr Hartman's emphasis on starting with basics such as sleep, stress, gut health, nutrition, and environmental exposures before chasing "advanced" interventions.
• Mold and environmental illness
  • Removing exposure as step one.
  • Supporting detox pathways with binders and targeted nutrition strategies (always individualised and supervised).
• Anti-ageing = lowering inflammation
  • The concept of "inflammaging" and why food quality, sleep, and stress regulation are the real foundations of longevity.
• What he would change about modern healthcare
  • Why the system's incentives and regulations often prevent clinicians from practising deep, personalised medicine.

Dr Hartman opened Richmond Integrative & Functional Medicine to provide advanced integrative and functional medicine evaluation and treatment, including complex chronic illness care. His book UnCURABLE shares his family's story and offers a roadmap for patients who have been told "nothing can be done."

• Main hub (clinic, media, podcast): **https://aaronhartmanmd.com/**
• Clinic: Richmond Integrative & Functional Medicine: **https://richmondfunctionalmedicine.com/**
• Book: UnCURABLE: **https://uncurablebook.com/**
• Podcast: Made for Health: **https://podcasts.apple.com/us/podcast/made-for-health/id1785446558**
• Instagram: **https://www.instagram.com/aaronhartmanmd/**

Reminder: This podcast is for educational purposes only and is not medical advice. Please speak with your healthcare provider before making changes to your health routine.

In this deeply personal episode, I speak with Dr Olivia Ong, a Melbourne-based GP and rehab physician, about her life-changing experience with a severe spinal cord injury, her journey through rehabilitation, and how she overcame multiple episodes of burnout.

Olivia shares vivid memories of the accident, her emergency spinal surgery, regaining mobility, and what it taught her about resilience and mindset. She explains how the rehab system shaped her path and how she developed an evolving approach to recovery and wellness, combining medical knowledge with nervous system coaching and somatic tools.

We discuss:

• The physical and emotional challenges of spinal cord injury and partial paralysis
• The importance of mindfulness, nervous system regulation, and daily "neurological safety check-ins"
• How burnout is linked to nervous system dysregulation and why mindset alone can't fix it
• Effective practices like breathwork, grounding, tapping, and movement to restore balance
• Olivia's evolution from trying to think her way out of burnout to embracing holistic coaching methods
• Her use of the Neurofit app to assess and train nervous system states, with a special discount code for listeners

Olivia also talks about her upcoming memoir, Back On My Feet, coming in February 2026, where she dives deeper into her recovery and personal growth journey.

• Spinal cord injury trauma, emergency care, and initial recovery
• Adjusting to life with paralysis and intense rehab exercises
• Understanding nervous system states: hyperarousal, freeze, play, and stillness
• Practical somatic tools for trauma, stress, and burnout
• Coaching strategies for self-care, emotional resilience, and physical wellness
• How to create lasting habits that take nervous system health seriously

• Website: drolivialeeong.com
• Neurofit app (with discount code): neurofit.app/app-checkout?c=DROLIVIA20

💚 This episode offers hope and actionable tools for anyone facing trauma, chronic stress, or burnout.

Episode Summary: In this episode, Dr. Avi Charlton discusses the concept of weight loss stalls, where your weight hasn't changed for three months despite following a low-carb or ketogenic diet. Dr. Charlton explains the various factors that can cause weight fluctuations and outlines 12 common reasons why your weight might be stuck. She also provides practical tips on how to overcome these stalls and maintain a healthy lifestyle.

Key Points Discussed:

1. Definition of Weight Loss Stall
2. 12 Reasons for Weight Loss Stalls
3. Tips to Overcome Weight Loss Stalls
4. HYUSelf-Compassion and Realistic Goals

Exciting News:

• New e-book, Low-Carb Made Easy, now available. It includes theory, meal plans, and recipes for an easier transition to a low-carb lifestyle. Available at www.mlcclinic.com.au in the online store.

Join the Low Carb Pro Community: https://avi-s-site.thinkific.com/bundles/low-carb-pro

• Engage in bi-weekly webinars and access extensive resources through Low Carb Pro.
• For $25 a month, join a supportive community dedicated to holistic health improvement.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_lifestyle_gp/
• Facebook: Connect with me on Facebook at Dr Charlton Lifestyle GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

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 the https://www.mlcclinic.com.au

Summary:

In this episode, Dr. Avi Charlton is joined by Dr. Andrea Salcedo, a gynecologist from Southern California. They discuss the impact of metabolic health on gynecological conditions such as PCOS, endometriosis, and menopause. Dr. Salcedo shares her personal journey and professional insights, highlighting the importance of a low-carb diet and lifestyle changes in managing these conditions.

Discussion Topics:

• Personal Journey: Dr. Salcedo shares her experiences with infertility and gestational diabetes.
• PCOS and Insulin Resistance: Explanation of how high insulin levels impact menstrual cycles and lead to PCOS.
• Endometriosis and Gut Health: Discussion on the link between gut dysbiosis and endometriosis, and dietary strategies for management.
• Menopause: Insights into managing menopause symptoms through diet and hormone replacement therapy.
• Practical Dietary Advice: Recommendations for reducing carbohydrate intake and fasting guidelines for women.

Resources Mentioned:

• Nutrition Network - Resource for learning about metabolic health.
• Cod Liver Oil Studies - Research on the benefits of cod liver oil for endometriosis.

Guest Contact Information:

• YouTube: https://www.youtube.com/@consciousgynecologist
• Email: conciousgynaecology@gmail.com

Join the Low Carb Pro Community: https://avi-s-site.thinkific.com/bundles/low-carb-pro

• Engage in bi-weekly webinars and access extensive resources through Low Carb Pro.
• For $25 a month, join a supportive community dedicated to holistic health improvement.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_lifestyle_gp/
• Facebook: Connect with me on Facebook at Dr Charlton Lifestyle GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

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 the https://www.mlcclinic.com.au

Episode Description: Welcome to another episode of the Prescribing Lifestyle Podcast. Today, Dr. Avi Charlton will guide you through a calming and transformative breathwork exercise known as 365 Breathing. This practice involves performing this breathwork three times a day, aiming for six breaths per minute for five minutes each session. It's an excellent way to reduce stress, enhance mental clarity, and support overall physical health.

Episode Highlights:

• Introduction to 365 Breathing:
  • Perform the breathwork exercise three times a day (morning, midday, evening).
  • Aim for six breaths per minute or five minutes each session.
  • Inhale for five seconds, exhale for five seconds through the nose.
• Benefits of 365 Breathing:
  • Stress and Anxiety Reduction: Promotes relaxation and activates the parasympathetic nervous system.
  • Mental Clarity and Focus: Calms the mind and improves mindfulness.
  • Emotional Well-being: Helps regulate emotions and promote a sense of calm and balance.
  • Physical Health: Improves oxygen delivery, supports blood pressure, cardiovascular health, and boosts the immune system.
• Guided Breathwork Exercise:
  • Find a comfortable position (sitting up or lying down).
  • Ensure your back is straight for full lung expansion if sitting.
  • Close your eyes or relax your gaze and start to relax your body.
  • Breathe in for five seconds and out for five seconds.
  • Notice the cold air entering your nostrils and the warm air exiting.
  • Let go of any tension in your body, relax your face, shoulders, hands, tummy, hips, thighs, legs, and toes.
  • Focus on your diaphragm and ribcage movement with each breath.
  • Bring your mind back to your body sensations if thoughts arise.
  • Emphasize self-compassion and self-love during the exercise.

Join the Low Carb Pro Community: https://avi-s-site.thinkific.com/bundles/low-carb-pro

• Engage in bi-weekly webinars and access extensive resources through Low Carb Pro.
• For $25 a month, join a supportive community dedicated to holistic health improvement.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_lifestyle_gp/
• Facebook: Connect with me on Facebook at Dr Charlton Lifestyle GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

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 the https://www.mlcclinic.com.au

Episode Summary: In this episode of Prescribing Lifestyle, Dr. Avi Charlton sits down with Linda and David, the founders of Simply Swap Foods, to discuss their journey of transforming their health through a low-carb diet and how it led to the creation of Simply Swap. They share personal stories, challenges, and successes, providing insights into how making simple dietary changes can lead to significant health improvements.

Key Topics Discussed:

• The origin story of Simply Swaps and David's pre-diabetes diagnosis.
• The transition to a low-carb diet and its health benefits.
• The creation of Simply Swaps products to provide healthy low-carb options.
• Ingredients and quality standards for Simply Swaps products.
• The importance of supporting and spreading awareness of healthy eating.
• How Simply Swap Foods collaborates with organizations like Defeat Diabetes and Low Carb Down Under.
• Where to find Simply Swap products online and in stores.

Important Links:

• https://www.simplyswapfoods.com.au/
• https://www.facebook.com/simplyswapfoods
• https://www.instagram.com/simplyswapfoods
• For 10% off your order, click below and use code DRCHARLTON. Link https://www.simplyswapfoods.com.au/?bg_ref=ZrJrbKHm5C

Join the Low Carb Pro Community: https://avi-s-site.thinkific.com/bundles/low-carb-pro

• Engage in bi-weekly webinars and access extensive resources through Low Carb Pro.
• For $25 a month, join a supportive community dedicated to holistic health improvement.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_lifestyle_gp/
• Facebook: Connect with me on Facebook at Dr Charlton Lifestyle GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

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 the https://www.mlcclinic.com.au

In this episode of Prescribing Lifestyle, I share my personal experience with a breathwork release session. I'll take you through my journey of discovering the power of breathwork, how it has transformed my life, and provide you with 10 essential tips on how to breathe to thrive.

10 Tips on How to Breathe to Thrive:

1. Breathe through Your Nose:
   • Importance of nose breathing for filtering, warming, and humidifying the air.
2. Engage Your Diaphragm:
   • Practice diaphragmatic or belly breathing. Let the abdomen expand as you inhale and contract as you exhale.
3. Slow and Steady:
   • Aim for a slow, steady rhythm. Count to four as you inhale, pause briefly, then count to four as you exhale.
   • Mention 5:5 breathing (resonant or coherent breathing) as a beneficial practice.
4. Posture Matters:
   • Maintain good posture to allow your lungs to fully expand. Sit or stand up straight.
5. Practice Breath Holds:
   • Occasionally practice short breath holds to increase CO2 tolerance, improving oxygen delivery to tissues.
6. Practice Mindfulness:
   • Incorporate mindful breathing into your routine. Focus on the sensation of your breath entering and leaving your body.
7. Double Inhales or Physiological Sighs:
   • Use double inhales or physiological sighs to quickly relax and reset your breathing pattern.
8. 3,6,5 Breathing:
   • Practice 3,6,5 breathing (inhale for 3 seconds, hold for 6 seconds, exhale for 5 seconds) to calm the mind and body.
9. Slow Breathing for Sleeping:
   • Use slow breathing techniques, such as 5/10 breathing (inhale for 5 seconds, exhale for 10 seconds), to aid in falling asleep.
10. Practice Regularly:
    • Develop a habit of daily short breathing exercises, longer sessions on weekends, and even longer practice once every 1-2 months or quarterly.
    • Keep learning and integrating new techniques into your routine.

Resources: Huberman on Physiological sighs https://youtu.be/kSZKIupBUuc?si=ay6e5E4NwZrZf7c3

Join the Low Carb Pro Community: https://avi-s-site.thinkific.com/bundles/low-carb-pro

• Engage in bi-weekly webinars and access extensive resources through Low Carb Pro.
• For $25 a month, join a supportive community dedicated to holistic health improvement.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_lifestyle_gp/
• Facebook: Connect with me on Facebook at Dr Charlton Lifestyle GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

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 the https://www.mlcclinic.com.au

In this episode of Prescribing Lifestyle, we have the pleasure of speaking with Kate Save, a highly accomplished dietitian, exercise physiologist, diabetes educator, and the founder of Be Fit Foods. Kate shares her inspiring journey, from overcoming significant health challenges in her youth to founding a successful health-focused meal delivery service. She also provides insights into the unique approach of Be Fit Foods, the challenges she faced in transitioning from a service-based to a product-based business, and the rewarding moments that have made it all worthwhile.

1. Introduction to Kate Save:
   • Founder of Be Fit Foods.
   • Winner of the Telstra Business Award 2022 for championing health.
   • Background as a dietitian, exercise physiologist, and diabetes educator.
2. Kate's Personal Health Journey:
   • Health struggles from age 2 to 20, leading to a pivotal diagnosis at 19.
   • The discovery of a tumor in her bile duct and the resulting surgery.
   • How her health journey fueled her passion for studying nutrition.
3. Founding Be Fit Foods:
   • Realization of the need for prepared meals to help clients overcome barriers to healthy eating.
   • Transitioning from a service-based to a product-based business.
   • The unique approach of Be Fit Foods in focusing on health improvement rather than just profit.
4. Challenges and Rewards:
   • Initial challenges in scaling the business and maintaining control over product quality.
   • The significant growth experienced after appearing on Shark Tank in 2017.
   • The rewarding moments, such as positive feedback from customers and winning business awards.
5. Be Fit Foods' Approach and Products:
   • Emphasis on low-carb, nutrient-dense meals with whole food ingredients.
   • Meal options designed to support various health goals, including weight loss and muscle gain.
   • The inclusion of a whey protein booster for additional protein needs.
6. Expansion and Accessibility:
   • Working with the NDIS, home care, and private health insurance companies to make meals accessible.
   • Future goals, including aiming for inclusion on the Medicare PBS.
7. Balancing Business and Personal Life:
   • Strategies for managing a busy schedule as a business owner and mother.
   • The importance of having a workplace close to home for better work-life balance.
8. Future Plans for Be Fit Foods:
   • Continuing to evolve the product offerings based on the latest science.
   • Expanding the reach to marginalized communities and integrating into more health care programs.
9. How to Connect with Be Fit Foods and Kate Save:
   • Website: https://befitfood.com.au/
   • Instagram: https://www.instagram.com/befitfoodaustralia/
   • Facebook: https://www.facebook.com/befitfoodaustralia
   • LinkedIn: https://www.linkedin.com/in/katesavebefitfood/
   • YouTube Series: https://www.youtube.com/channel/UCRyj3jLUWGVD9ma3RqTgt9A
   • Ticker TV: http://tickernews.co

Exclusive Discount Code: Use code MLCCLINIC30 at checkout to receive $30 off your first purchase. This offer is valid until December 31, 2024.

Join the Low Carb Pro Community: https://avi-s-site.thinkific.com/bundles/low-carb-pro

• Engage in bi-weekly webinars and access extensive resources through Low Carb Pro.
• For $25 a month, join a supportive community dedicated to holistic health improvement.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_low_carb_gp/
• Facebook: Connect with me on Facebook at Dr. Charlton Low Carb GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

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 the https://www.mlcclinic.com.au

Episode Summary: In this episode of Prescribing Lifestyle, Dr. Avi Charlton explores three popular dietary approaches that are making waves in the health and wellness community: the low-carb diet, the keto diet, and the carnivore diet. Learn about the benefits, challenges, and key differences between these diets, and gain valuable insights to help you decide which approach might best suit your lifestyle, budget, and health goals.

Key Topics Discussed:

1. Introduction to the Episode:
   • Welcome to Prescribing Lifestyle.
   • Overview of today's topic: low-carb, keto, and carnivore diets.
2. The Low-Carb Diet:
   • Definition and guidelines (less than 50-100 grams of carbs per day).
   • Foods included: meat, fish, vegetables, some fruits, nuts, seeds, and dairy.
   • Benefits: weight loss, improved blood sugar control, better metabolic health.
   • Initial side effects: headaches, fatigue (keto flu), alleviated by increasing salt intake.
3. The Ketogenic Diet:
   • Definition and guidelines (less than 20 grams of carbs per day).
   • Foods included: high-fat, moderate protein, very low-carb foods.
   • Benefits: faster weight loss, improved blood glucose control, increased energy, mental clarity, potential therapeutic benefits for neurological conditions.
   • State of ketosis: what it is and how to achieve it.
4. The Carnivore Diet:
   • Definition and guidelines (only animal products).
   • Foods included: meat, eggs, fish, dairy.
   • Benefits: significant weight loss, reduced inflammation, potential reversal of autoimmune and digestive conditions.
   • Controversies and anecdotal evidence.
5. Comparing the Diets:
   • Flexibility and variety: low-carb vs. keto vs. carnivore.
   • Nutritional considerations and preventing deficiencies.
   • Long-term sustainability and individual preferences.
6. Practical Advice:
   • Choosing the right diet based on personal health goals and lifestyle.
   • Importance of proper nutrient balance and supplementation (especially salt).
   • Encouragement to consult with a healthcare professional for personalized guidance.

Join the Low Carb Pro Community: https://avi-s-site.thinkific.com/bundles/low-carb-pro

• Engage in bi-weekly webinars and access extensive resources through Low Carb Pro.
• For $25 a month, join a supportive community dedicated to holistic health improvement.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_low_carb_gp/
• Facebook: Connect with me on Facebook at Dr. Charlton Low Carb GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

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 the https://www.mlcclinic.com.au

Episode Summary: In this episode with Danielle, the inspiring owner and founder of Keep It Keto. Danielle shares her personal journey with the keto lifestyle, how it transformed her life, and how it led her to start a successful keto meal delivery service. Learn about the challenges and triumphs of running a small business, the importance of nutrition, and the impact of keto on health and wellbeing.

Guest:

• Danielle: Owner and Founder of Keep It Keto, a keto meal delivery service based in Cranbourne, and a nutritionist passionate about healthy living and delicious food.

Key Topics Discussed:

1. Introduction to Keep It Keto:
   • Danielle's background and the inception of Keep It Keto.
   • The range of meals and desserts offered by Keep It Keto.
2. Danielle's Keto Journey:
   • Personal struggles with yoyo dieting and binge eating.
   • The transformative impact of the keto diet on her health, including weight loss and improved mental health.
3. Running a Keto Meal Delivery Service:
   • Initial challenges and the impact of COVID-19.
   • The process of setting up and growing the business.
   • Expansion of delivery radius and future plans.
4. Weekly Routine:
   • Grocery shopping, meal prep, cooking, and delivery schedule.
   • Balancing business with family life.
5. Future Plans and Expansion:
   • Potential interstate expansion and franchising.
   • Exploring new markets and delivery options like Uber Eats.
   • Long-term goals, including providing meals to hospitals.
6. Nutrition and Education:
   • Danielle's journey to becoming a nutritionist.
   • The importance of educating customers about keto and debunking myths.
   • Recommendations for documentaries and resources on keto.

Links and Resources:

Keep it Keto Website: https://keepitketo.au/

Keep it Keto Facebook page: https://www.facebook.com/p/Keep-It-Keto-100068900739551/

Join the Low Carb Pro Community: https://avi-s-site.thinkific.com/bundles/low-carb-pro

• Engage in bi-weekly webinars and access extensive resources through Low Carb Pro.
• For $25 a month, join a supportive community dedicated to holistic health improvement.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_low_carb_gp/
• Facebook: Connect with me on Facebook at Dr. Charlton Low Carb GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

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 the https://www.mlcclinic.com.au

Episode Title: Managing Cravings on a Keto or Low-Carb Diet

Episode Summary: In this episode of "Prescribing Lifestyle," Dr. Avi Charlton discusses effective strategies for managing cravings while following a keto or low-carb diet. Cravings can be a significant challenge, but with the right techniques, they can be effectively managed.

Key Points Discussed:

1. Hydration:
   • Importance of staying hydrated.
   • Drink plenty of water and ensure adequate intake of sodium and potassium.
   • Use electrolytes if necessary.
2. Protein and Healthy Fats:
   • Ensure you're eating enough protein and healthy fats.
   • Aim for 2-3 meals a day with sufficient protein sources like meat, eggs, chicken, and fish.
3. Low-Carb Snacks:
   • Keep low-carb snacks handy to manage cravings.
   • Examples: grilled eggs, cheese, seeded crackers, and veggie dips.
4. Salt Intake:
   • Using a bit of salt on your tongue to curb cravings.
5. Stocking Up on Healthy Foods:
   • Keep your fridge and pantry stocked with low-carb foods.
   • Avoid keeping treats, sugar, and high-carb foods at home.
6. Meal Planning:
   • Plan your meals to avoid impulsive eating.
   • Clear out tempting foods from your pantry.
7. Sleep and Stress Management:
   • Prioritize getting enough sleep.
   • Manage stress with activities like stretching, yoga, and breathing exercises.
8. Distraction Techniques:
   • Keep busy to distract from cravings.
   • Go to the kitchen for a healthy drink instead of a snack.
9. Keto-Friendly Recipes:
   • Experiment with keto-friendly versions of your favorite foods.
   • Use nuts or dark chocolate sparingly to satisfy initial cravings.
10. Mindfulness and Triggers:
    • Practice mindfulness to recognize and manage craving triggers.
    • Identify specific times or situations when cravings are more likely.
11. Community Support:
    • Join and engage with supportive communities for advice and encouragement.
    • Share your experiences and seek support in Dr. Avi Charlton's free Facebook group.

Join the Low Carb Pro Community: https://avi-s-site.thinkific.com/bundles/low-carb-pro

• Engage in bi-weekly webinars and access extensive resources through Low Carb Pro.
• For $25 a month, join a supportive community dedicated to holistic health improvement.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_low_carb_gp/
• Facebook: Connect with me on Facebook at Dr. Charlton Low Carb GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

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 the https://www.mlcclinic.com.au

Episode Summary:

In this episode of the Prescribing Lifestyle Podcast, Dr. Avi Charlton welcomes Dr. Suresh Khirwadkar, also known as the Meat Medic. Dr. Khirwadkar is a lifestyle physician based in Queensland and the host of his own podcast. He shares his journey into lifestyle medicine, discussing the importance of prioritizing lifestyle interventions over medications and the challenges and benefits of various dietary approaches. Dr. Khirwadkar emphasizes the value of metabolic flexibility and the need for individualized treatment plans to optimize patient health.

Key Topics Discussed:

1. Introduction to Dr. Suresh Khirwadkar
   • Background and professional journey
   • Transition into lifestyle medicine
   • Hosting the Meat Medic podcast
2. The Importance of Lifestyle Interventions:
   • Prioritizing lifestyle changes over medications
   • The role of diet, exercise, sleep, and stress reduction in managing health conditions
3. Dietary Approaches and Metabolic Flexibility:
   • Experiences with low-carb, keto, and carnivore diets
   • The importance of small amounts of carbohydrates for some individuals
   • Issues with long-term strict diets and the development of insulin resistance
4. Individualized Patient Care:
   • Tailoring treatment plans to meet individual needs
   • Social and practical considerations in dietary choices
   • The significance of muscle building and exercise
5. Upcoming Events and Conferences:
   • Dr. Suresh Khirwadkar's participation in the Lived Experience conference with Tracy
   • Details about his talk on navigating fad diets
   • Discount code for conference attendance

Guest Information:

• Dr. Suresh Khirwadkar (The Meat Medic)
  • Website: https://drsuresh.com.au
  • Dr Suresh's Facebook: https://www.facebook.com/drsureshkhirwadkar
  • Dr Suresh's group: Meat-based tribe https://www.facebook.com/groups/184626950960076/about
  • Meat medic YouTube channel https://youtube.com/@themeatmedic?si=By9zrtqE_pzSxr2r

Join the Low Carb Pro Community: https://avi-s-site.thinkific.com/bundles/low-carb-pro

• Participate in our upcoming masterclass about inflammation and cholesterol
• Engage in bi-weekly webinars and access extensive resources through Low Carb Pro.
• For $25 a month, join a supportive community dedicated to holistic health improvement.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_low_carb_gp/
• Facebook: Connect with me on Facebook at Dr. Charlton Low Carb GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

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 the https://www.mlcclinic.com.au

In this empowering episode, I chat with Coach Lita Mae Button, speaker, nurse, professional boxer, and founder of Punch Positive, joining me all the way from Canada.

From battling depression and self-doubt to becoming a national Golden Glove champion and motivational coach, Lita shares her powerful story of resilience, courage, and transformation — one punch at a time.

We explore how boxing, both physical and symbolic, can heal the mind, build confidence, and teach you to "step back in the ring" against life's toughest challenges.

Lita also breaks down her unique mindset system — the F.I.S.T. Formula — a structured and compassionate approach to building strength, focus, and confidence through boxing and mindset coaching.

🥊 What We Cover in This Episode

• How overcoming trauma through movement and mindset builds real confidence
• Why boxing is more than a sport — it's a metaphor for life and empowerment
• The F.I.S.T. Formula — Focus, Impact, Strength, and Together — for life transformation
• How gentle, non-contact boxing supports physical and emotional strength
• The link between gut health, mindset, and energy
• Stories of transformation from women and Parkinson's patients finding strength again
• How "Punch Positive" helps people overcome fear, rewire negative self-talk, and find community support
• Why consistency and emotional awareness outweigh motivation when creating fitness success

🌿 Top Takeaways

Lita reminds us that "fitness is psychology first." When we shift from fear to focus — from self-criticism to empowerment — we become stronger inside and out.

She also shares her approach to teaching beginners and women that fitness doesn't have to be intimidating — it can be fun, uplifting, and transformative.

✨ Want to Start Boxing, Improve Your Mindset, or Rebuild Confidence?

Lita offers beginner-friendly Punch Positive Masterclasses and 5-Day Challenges designed to help anyone — at any age — discover the joy of boxing and mindset growth.

• 🌐 Website: punchpositive.com
• 📲 Facebook: Lita Mae Button
• 🎥 YouTube: Punch Positive

• 🌿 Order my book Prescribing Lifestyle: mlcclinic.com.au
• 📱 Instagram: @dr_charlton_lifestyle_gp
• 📘 Facebook: Dr Charlton Lifestyle GP
• 🎧 Listen on Spotify: Prescribing Lifestyle

If you've ever faced fear, burnout, or self-doubt — this episode will remind you that you already have the strength to fight back. All it takes is one punch, one step, and one decision to stand tall again. 💥

Episode Title: Sample Keto Meal Plan Ideas with Dr. Avi Charlton

Topics Discussed:

• Introduction to the Ketogenic Diet:
  • Explanation of a ketogenic diet and its benefits
  • Key principles: reducing carbohydrates, prioritizing protein, adding healthy fats, and maintaining electrolyte balance
• Breakfast Ideas:
  • Egg-based breakfasts: cheese-crusted omelet, scrambled eggs, poached eggs, and more
  • Greek yogurt with nuts, seeds, and keto granola
  • Chia pudding with coconut or almond milk
  • Importance of an electrolyte drink in the morning
• Lunch Options:
  • Utilizing leftovers for easy lunches
  • Simple and quick lunch ideas: bacon and eggs, microwave scrambled eggs, meal-prepped chicken with salad, and lettuce wraps
  • Keto-friendly soups and keto bread recipes
• Dinner Suggestions:
  • Meat and three veggies as a staple dinner
  • Grilled or pan-fried meats, lamb cutlets, and marinated chicken wings
  • Incorporating leftovers like pulled pork and Bolognese
  • Tips on batch cooking and meal planning
• Tips for Maintaining a Keto Diet:
  • How to read food labels and understand carb content
  • Avoiding sugar, seed oils, and gluten
  • The importance of water and salt intake to prevent keto flu
• Managing Carb Cravings:
  • Keto-friendly snacks and alternatives
  • Strategies for curbing cravings and staying on track
  • Setting realistic goals and tracking progress
  • Finding support and community

Resources Mentioned:

• Dr. Bruckner's Keto Granola Recipe
• Diet Doctor Keto Bread Recipe

Join the Low Carb Pro Community: https://avi-s-site.thinkific.com/bundles/low-carb-pro

• Participate in our upcoming masterclass about inflammation and cholesterol
• Engage in bi-weekly webinars and access extensive resources through Low Carb Pro.
• For $25 a month, join a supportive community dedicated to holistic health improvement.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_low_carb_gp/
• Facebook: Connect with me on Facebook at Dr. Charlton Low Carb GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

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 the https://www.mlcclinic.com.au

Title: "Unlocking the Power of Intermittent Fasting with Dr. Nelum Dharmapriya"

1. Dr. Nelum's Journey
   • Dr. Nelum's background and transition to a low-carb lifestyle.
   • Personal health challenges and the role of intermittent fasting in her transformation.
   • How her experiences led to the creation of Whole Food Revolution.
2. Whole Food Revolution
   • Overview of Whole Food Revolution, an online platform for educating women, especially peri- and post-menopausal women, about holistic health.
   • Introduction to Dr. Nelum's team and their holistic approach to health and wellness.
3. Intermittent Fasting Challenge
   • Details of the intermittent fasting challenge hosted by Whole Food Revolution.
   • Step-by-step guide on how to start intermittent fasting.
   • Importance of gradual adaptation and supporting lifestyle changes.
4. Health Benefits and Considerations
   • Discussion on the health benefits of intermittent fasting, including insulin regulation and fat loss.
   • Tips on managing hunger and maintaining nutrient intake during fasting periods.
   • Special considerations for different groups (e.g., pregnant women, those with eating disorders).
5. Practical Tips for Successful Fasting
   • Importance of whole foods, prioritizing protein, and managing stress for effective fasting.
   • Strategies for integrating fasting into a busy lifestyle.
   • Recommendations for beverages and maintaining hydration during fasts.
6. Success Stories and Community Support
   • Anecdotes and success stories from the Whole Food Revolution community.
   • The role of community support in achieving fasting and health goals.
   • How to join and participate in Whole Food Revolution's programs.
7. Listener Q&A
   • Addressing common questions about intermittent fasting from listeners.
   • Practical advice for common challenges faced during fasting.
8. Conclusion
   • Recap of the key points discussed in the episode.
   • Encouragement for listeners to try intermittent fasting and explore its benefits.
   • Teaser for the next episode on Prescribing Lifestyle.
   • Thank listeners for tuning in and encourage them to subscribe, rate, and review the podcast.

Join the Low Carb Pro Community: https://avi-s-site.thinkific.com/bundles/low-carb-pro

• Participate in our upcoming masterclass about inflammation and cholesterol
• Engage in bi-weekly webinars and access extensive resources through Low Carb Pro.
• For $25 a month, join a supportive community dedicated to holistic health improvement.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_low_carb_gp/
• Facebook: Connect with me on Facebook at Dr. Charlton Low Carb GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

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 the https://www.mlcclinic.com.au

Show Notes

1. Understanding Artificial Sweeteners
   • Definition and types of artificial sweeteners (e.g., saccharin, aspartame, sucralose).
   • How artificial sweeteners are made and their chemical composition.
   • Common products containing artificial sweeteners.
2. History and Evolution
   • Explore the origins of artificial sweeteners and their journey to becoming household staples.
   • Key milestones and discoveries in the development of artificial sweeteners.
3. Health Effects and Controversies
   • Discuss the scientific research on the health effects of artificial sweeteners.
   • Address common concerns and controversies surrounding artificial sweeteners (e.g., safety, impact on weight loss).
4. Regulation and Labeling
   • Overview of how artificial sweeteners are regulated in different countries.
   • Examination of labeling laws and consumer awareness regarding artificial sweeteners in food and beverages.
5. Alternatives and Natural Sweeteners
   • Explore alternative sweeteners, including natural options like stevia and monk fruit.
   • Comparison of taste, health benefits, and potential drawbacks of natural sweeteners versus artificial ones.
6. Industry Perspectives
   • Insights from experts in the food and beverage industry on the use of artificial sweeteners.
   • How consumer preferences and health trends influence the development and marketing of products with artificial sweeteners.
7. Practical Tips and Advice
   • Guidance for consumers on how to make informed choices when it comes to artificial sweeteners.
   • Tips for reducing artificial sweetener intake and incorporating healthier alternatives into one's diet.

Join the Low Carb Pro Community: https://avi-s-site.thinkific.com/bundles/low-carb-pro

• Participate in the "Breathe Together with Me" challenge started May 23, 2024.
• Engage in bi-weekly webinars and access extensive resources through Low Carb Pro.
• For $25 a month, join a supportive community dedicated to holistic health improvement.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_low_carb_gp/
• Facebook: Connect with me on Facebook at Dr. Charlton Low Carb GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

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 the https://www.mlcclinic.com.au

In this episode of Prescribing Lifestyle, Dr. Avi Charlton sits down with Dr. Angela Stanton, a renowned migraine specialist and author, to explore the intricacies of migraines and effective strategies for managing them. Angela shares her personal journey with migraines, insights from her extensive research, and practical advice for sufferers. This episode delves into the genetic basis of migraines, the role of diet and electrolytes, and the importance of environmental awareness in managing migraine triggers.

Introduction to Angela Stanton

• Overview of Angela's expertise in migraine research and her personal journey as a migraine sufferer.
• Discussion on Angela's book, Fighting the Migraine Epidemic, and her Facebook group, Migraine Sufferers Who Want to Heal by the Stanton Migraine Protocol.

Angela's Background and Experience

• Angela's educational background and transition from academia to full-time migraine research.
• Personal experiences and struggles with migraines that led to her research focus.

Understanding Migraines

• Explanation of what migraines are and their connection to electrical activity in the brain.
• The genetic basis of migraines and how they differ from other types of headaches.

The Role of Electrolytes

• Importance of sodium and other electrolytes in preventing and managing migraines.
• Practical advice on balancing electrolytes through diet and lifestyle adjustments.

Diet and Migraine Management

• The impact of carbohydrate intolerance on migraine sufferers.
• Introduction to the Stanton Migraine Protocol, emphasizing a low-carb or carnivore diet to stabilize blood glucose levels.

Environmental Factors and Triggers

• How weather changes, exercise, and other environmental factors can trigger migraines.
• Tips for managing these external triggers effectively.

The Stanton Migraine Protocol

• Key elements of the protocol: electrolyte management, diet, and environmental awareness.
• Step-by-step guidance on implementing the protocol and adapting it to individual needs.

Success Stories and Community Support

• Insights into the supportive community within the Migraine Sufferers Facebook group.
• Success stories from group members who have benefited from the protocol.

Angela's Tips for a Healthy Lifestyle

• Angela's personal strategies for staying healthy and active at 70.
• The importance of staying mentally and physically active for overall well-being.

Final Thoughts and Advice

• Encouragement for migraine sufferers to explore the Stanton Migraine Protocol.
• Importance of personalized care and working closely with healthcare providers.

• Migraine Sufferers Facebook Group
• Fighting the Migraine Epidemic by Dr. Angela Stanton

Join the Low Carb Pro Community: https://avi-s-site.thinkific.com/bundles/low-carb-pro

• Engage in bi-weekly webinars and access extensive resources through Low Carb Pro.
• For $25 a month, join a supportive community dedicated to holistic health improvement.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_low_carb_gp/
• Facebook: Connect with me on Facebook at Dr. Charlton Low Carb GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

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 the https://www.mlcclinic.com.au

In this episode, we explore the top 10 tips for thriving on your low carb journey. These insights are shared to help you navigate and sustain a low carb lifestyle effectively. The episode includes practical advice on self-compassion, nutrition, exercise, and more.

Introduction to the Event

• Overview of the low carb dinner event and its purpose.
• Introduction to the speaker and the outline of the session.

Self-Love and Self-Compassion

• Importance of practicing self-love and self-compassion.
• Strategies to stop berating yourself and be kind to yourself.
• Treating yourself as your best friend.

Charging Your Battery

• Explanation of the six pillars of lifestyle: nutrition, sunlight, community, relaxation, exercise, and sleep.
• Practical tips for charging your body with good food, sunlight, community interaction, relaxation, exercise, and proper sleep.

Understanding Food as Fuel

• Why eating crappy food is a punishment, not a reward.
• The impact of junk food on your metabolism and overall health.
• Viewing real food as a treat and a way to nourish your body.

Personalized Health Journeys

• Emphasizing that everyone's health journey is unique.
• Encouragement to try different approaches and find what works best for you.
• The importance of self-experimentation and keeping an open mind.

Starting at Any Age

• Inspirational stories of older individuals embarking on a low carb journey.
• Affirmation that it's never too late to start improving your health.

Mental Health and Food Choices

• How your food choices impact your mental health.
• Questions to ask yourself before eating: are you feeding chaos or calm?
• The effects of sugar on mental and metabolic health.

Continuous Learning and Growth

• Encouragement to keep educating yourself about health and nutrition.
• The importance of listening to different perspectives and continuously learning.

Seeking Help and Building Community

• Availability of support from the speaker and other experts.
• The benefits of joining a supportive community to share experiences and gain guidance.

Planning Ahead for Success

• Tips for planning meals and making healthier food choices.
• Stories of practical strategies to avoid unhealthy food options.

Join the Low Carb Pro Community: https://avi-s-site.thinkific.com/bundles/low-carb-pro

• Participate in the "Breathe Together with Me" challenge started May 23, 2024.
• Engage in bi-weekly webinars and access extensive resources through Low Carb Pro.
• For $25 a month, join a supportive community dedicated to holistic health improvement.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_low_carb_gp/
• Facebook: Connect with me on Facebook at Dr. Charlton Low Carb GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

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 the https://www.mlcclinic.com.au

In this episode, we sit down with Wynter Chan, an exercise physiologist based in Melbourne, to discuss how to start an exercise routine. Wynter runs the Melbourne Yoga and Pilates clinic and provides a comprehensive approach to fitness, catering to a wide range of needs from yoga and Pilates to other exercise methods. Wynter shares her insights on making exercise a sustainable part of your lifestyle, the benefits of online training, and practical tips for overcoming common barriers to physical activity.

Introduction to Wynter Chan

• Wynter's background and expertise in exercise physiology.
• Difference between exercise physiologists and physiotherapists.

Wynter's Background and Experience

• Wynter's educational journey and career highlights.
• Her work with national sports teams and the Australian Ballet.

Challenges in Starting Exercise

• Common challenges people face when starting to exercise.
• The importance of motivation and accountability.

Making Time for Exercise

• Tips for busy professionals to fit exercise into their schedules.
• Examples of effective short exercise sessions.

Success of Online Training

• Transition to online sessions during the lockdown.
• Benefits of online training for clients' consistency and flexibility.

Personalizing Exercise Plans

• Customizing exercise plans based on individual lifestyles.
• Wynter's approach to working with clients of various needs.

Client Success Stories

• Stories of clients achieving their fitness goals, including a significant weight loss and diabetes reversal.

Handling Injuries and Adaptations

• Strategies for exercising with injuries.
• Importance of finding alternative exercises to maintain fitness.

Motivation and Goal Setting

• The role of motivation in sustaining an exercise routine.
• Setting realistic and achievable goals to maintain progress.

Working with Chronic Conditions

• How exercise physiologists collaborate with healthcare providers.
• Using care plans to make sessions more accessible.

Wynter's Personal Exercise Routine

• Wynter's own fitness journey and current routine.
• Tips on tracking exercise and maintaining consistency.

Final Thoughts and Advice

• Wynter's advice for those struggling to start exercising.
• Encouragement to find enjoyable activities and start small.

Join the Low Carb Pro Community: https://avi-s-site.thinkific.com/bundles/low-carb-pro

• Participate in the "Breathe Together with Me" challenge starting May 23, 2024.
• Engage in bi-weekly webinars and access extensive resources through Low Carb Pro.
• For $25 a month, join a supportive community dedicated to holistic health improvement.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_low_carb_gp/
• Facebook: Connect with me on Facebook at Dr. Charlton Low Carb GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

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 the https://www.mlcclinic.com.au

Show Notes

Episode Overview: In this episode, we explore the transformative power of functional breathing, an essential yet often overlooked aspect of wellness. Join us as we delve into the benefits of nose breathing, the science behind it, and practical tips to enhance your health through better breathing techniques.

Discussion Highlights:

1. Introduction to Functional Breathing:
   • The significance of breathing for overall well-being.
   • Barry's qualifications as a certified Oxygen Advantage coach and functional breathing instructor.
   • Influential books: Patrick McKeown's "The Oxygen Advantage" and James Nestor's "Breath: The New Science of a Lost Art."
2. The Importance of Nose Breathing:
   • Benefits of nose breathing over mouth breathing.
   • Health issues linked to mouth breathing: anxiety, asthma, insomnia, and more.
   • The detrimental effects of mouth breathing on dental health and jaw development.
3. The Role of Modern Medicine and Holistic Practices:
   • Combining functional breathing with modern medicine and a healthy diet.
   • The holistic approach to health, including proper diet, exercise, and stress management.
4. Breath as a Personal Religion:
   • The intimate relationship we have with our breath.
   • Using breath to manage stress and stay grounded.
5. Community Engagement and Respiratory Rate Exercise:
   • Interactive respiratory rate measurement exercise with participants.
   • Discussion of participants' results and ideal breath rates.
6. Identifying Dysfunctional Breathing:
   • Signs of dysfunctional breathing and its effects on health.
   • Common causes: poor diet, lack of exercise, stress, and misinformation about breathing.
7. Nasal Breathing Benefits:
   • Increased oxygen uptake, humidification, and filtration of air.
   • Production of nitric oxide and its health benefits.
   • Calming effect of nasal breathing through parasympathetic nervous system engagement.
8. Over-Breathing vs. Functional Breathing:
   • The negative impact of over-breathing.
   • Techniques for achieving functional breathing: nasal breathing, diaphragmatic breathing, and reducing breath volume.
9. Practical Breathing Exercise:
   • Guided breathing exercise to practice functional breathing.
   • Encouraging regular practice and use of nasal dilators or strips during exercise.
10. Comments and Community Interaction:
    • Participant feedback on the breathing exercise.
    • Introduction to the 10-day "Breathe Together with Me" challenge as part of the Low Carb Pro membership.
11. Further Resources and Community Benefits:
    • Access to webinars, masterclasses, and a learning portal through Low Carb Pro.
    • Value of joining a supportive community for ongoing health improvement.

Key Takeaways:

• Be aware of your breathing patterns and practice nose breathing as much as possible.
• Quality over quantity: breathe less frequently but more deeply.
• Regular practice of functional breathing can significantly enhance overall health and well-being.

Join the Low Carb Pro Community: https://avi-s-site.thinkific.com/bundles/low-carb-pro

• Participate in the "Breathe Together with Me" challenge starting May 23, 2024.
• Engage in bi-weekly webinars and access extensive resources through Low Carb Pro.
• For $25 a month, join a supportive community dedicated to holistic health improvement.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_low_carb_gp/
• Facebook: Connect with me on Facebook at Dr. Charlton Low Carb GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

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 ebook from the https://www.mlcclinic.com.au/

Discussion Highlights:

1. Barry's Weight Loss Journey:
   • Barry shares his lifelong struggle with weight and multiple failed attempts at traditional diets.
   • His turning point comes when he learns about the carnivore diet from a couple who achieved remarkable health transformations.
2. Adopting the Carnivore Lifestyle:
   • Barry's initial skepticism about the carnivore diet gives way to curiosity and research.
   • He decides to give it a try, motivated by desperation and the promise of not feeling hungry while still losing weight.
3. Health Transformation and Improved Markers:
   • Barry experiences significant weight loss and improved health markers, including blood pressure and blood sugar levels.
   • He emphasizes that his journey wasn't just about weight loss but reclaiming overall health and well-being.
4. The Importance of Self-Knowledge and Individual Choices:
   • Barry stresses the importance of understanding one's body and making choices based on personal needs rather than comparing with others.
   • He highlights the deceptive nature of marketed "healthy" foods and the significance of mindful eating.
5. Community Support and Resources:
   • Barry acknowledges the role of supportive communities and resources like masterclasses and Facebook groups in aiding his journey.
   • He encourages continuous learning and exploration of different perspectives to sustain a healthy lifestyle.
6. Mindset and Mental Health:
   • Barry shares insights into addressing mindset issues and working on mental well-being alongside physical health.
7. Sustainability of Lifestyle Changes:
   • Barry emphasizes the sustainability of low-carb or keto lifestyles when approached with the right knowledge and mindset.
   • He shares anecdotes of individuals maintaining their health gains and making informed choices long-term.

Event Announcement: Join us for an exciting low-carb dinner event at Bucatini Restaurant in Mitcham on Saturday, May 18th, featuring delicious food, inspiring conversations, guest speakers, prizes, and networking opportunities. Limited tickets available.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_low_carb_gp/
• Facebook: Connect with me on Facebook at Dr. Charlton Low Carb GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

Exclusive Content for Low Carb Pro Members:

Gain access to exclusive content, including fortnightly Zoom sessions and online course access, with your membership to Low Carb Pro. Enhance your understanding of low-carb and keto lifestyles and join our community for support and guidance. Join Low Carb Pro for a personalized approach to wellness.

https://avi-s-site.thinkific.com/bundles/low-carb-pro

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 ebook from the https://www.mlcclinic.com.au/

Discussion Highlights:

1. Carla's Journey with Fibromyalgia:
   • Carla, a nutritionist and keto coach, shares her personal journey of living with fibromyalgia and discovering the transformative effects of low-carb and keto diets.
   • She discusses her struggles with yo-yo dieting and the life-changing impact of adopting a ketogenic lifestyle.
2. Understanding Fibromyalgia:
   • Carla delves into the complexities of fibromyalgia, explaining its impact on the nervous system and daily challenges such as chronic pain and muscle spasms.
   • She shares insights into the symptoms and manifestations of the condition, highlighting the need for individualized approaches to management.
3. Exploring Natural Remedies:
   • Reflecting on her journey, Carla discusses her exploration of natural remedies for fibromyalgia management, emphasizing anti-inflammatory strategies and gradual dietary transitions.
   • She underscores the importance of personalized approaches and holistic lifestyle changes in managing fibromyalgia symptoms effectively.
4. Transitioning to Low-Carb/Keto:
   • Carla offers practical advice on transitioning to low-carb and keto diets, emphasizing gradual adjustments to avoid shocking the body.
   • She discusses the significance of fat intake during the initial stages of adopting a ketogenic lifestyle and the importance of monitoring ketosis.
5. Approach to Practice & Success Stories:
   • Carla outlines her approach to nutrition counseling, focusing on individualized plans and addressing the psychological aspects of dietary changes.
   • She shares success stories of clients reducing or eliminating medications under doctor supervision, highlighting the long-term health benefits of lifestyle changes.

Event Announcement: Join us for an exciting low-carb dinner event at Bucatini Restaurant in Mitcham on Saturday, May 18th, featuring delicious food, inspiring conversations, guest speakers, prizes, and networking opportunities. Limited tickets available.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_low_carb_gp/
• Facebook: Connect with me on Facebook at Dr. Charlton Low Carb GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

Exclusive Content for Low Carb Pro Members:

Gain access to exclusive content, including fortnightly Zoom sessions and online course access, with your membership to Low Carb Pro. Enhance your understanding of low-carb and keto lifestyles and join our community for support and guidance. Join Low Carb Pro for a personalized approach to wellness.

https://avi-s-site.thinkific.com/bundles/low-carb-pro

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 ebook from the https://www.mlcclinic.com.au/

Episode Title: Are you getting enough salt?

In this episode, I will dive into the often misunderstood topic of salt consumption. From debunking myths to understanding its crucial role in our health, we'll explore why salt is not the villain it's often made out to be.

Episode Summary:

The Importance of Salt:

1. Essential Nutrient: Salt is a vital nutrient that our bodies require for various functions, including fluid balance, blood pressure regulation, nerve function, and muscle contraction.
2. Debunking Myths: Contrary to popular belief, salt intake is not necessarily linked to hypertension in most individuals. We'll explore the factors contributing to high blood pressure and the role of salt in this context.
3. Low-Carb Diets and Electrolyte Balance: Transitioning to a low-carb or keto diet can lead to electrolyte imbalances, resulting in symptoms like fatigue and muscle cramps. Learn why adequate salt intake is crucial during this dietary transition.

Optimizing Salt Intake:

1. Determining Personal Needs: Understand the factors influencing your salt requirements, including activity level, weather, and medical conditions.
2. Suggested Intake: Personalized approach to salt intake, suggesting a range of 2000-4000 mg of sodium per day for individuals on a low-carb diet.
3. Sources of Salt: Discover the various sources of salt in your diet and how to incorporate them effectively to meet your nutritional needs.

Event Announcement: Join us for an exciting low-carb dinner event at Bucatini Restaurant in Mitcham on Saturday, May 18th, featuring delicious food, inspiring conversations, guest speakers, prizes, and networking opportunities. Limited tickets available.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_low_carb_gp/
• Facebook: Connect with me on Facebook at Dr. Charlton Low Carb GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

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 ebook from the https://www.mlcclinic.com.au/

In this inspiring episode, I chat with Marleen Mour — speaker, coach, and founder of the Self-Love for Permanent Weight Loss Movement.

Marleen shares her journey of losing 49 kg, transforming her mindset, and helping thousands of women around the world ditch diet culture and lose weight — permanently.

We discuss how freeing yourself from guilt, restriction, and emotional eating leads to lasting transformation — not just physically, but emotionally and mentally. Her story is one of courage, self-discovery, and radical self-love.

🌿 What We Cover in This Episode

• Marleen's incredible story of losing 49 kg without diets, pills, or injections

• How emotional eating begins — and how to break free from it

• Why self-love (not self-loathing) is the foundation for permanent weight loss

• Understanding your unique body with epigenetic testing

• Why restrictive diets and over-exercising sabotage your health

• The 3 pillars of her Self-Love method:

  1️⃣ Working with your body, not against it

  2️⃣ Building a sustainable lifestyle instead of quick fixes

  3️⃣ Becoming your own supportive parent instead of your harshest critic

• Real-life success stories from clients who found peace with food and their bodies

• Why stress, boundaries, and emotional intelligence matter for weight loss

• The truth about weight loss injections and their long-term effects

💬 Top Quote from Marleen

"The version of you who abuses herself cannot create the body of her dreams. You have to learn to love yourself first."

✨ Masterclass Invitation

Join Marleen's upcoming online masterclass "Make Weight Loss Easy" — happening on October 23rd at 7:30 PM (Sydney time), for just $1.

Learn the 3 keys to simplifying weight loss and creating real transformation.

• 🌐 thepermanentweightlossmovement.com
• 📸 Instagram: @marleen.mour

• 🌿 Pre-order my new book Prescribing Lifestyle: mlcclinic.com.au
• 📱 Instagram: @dr_charlton_lifestyle_gp
• 📘 Facebook: Dr Charlton Lifestyle GP
• 🎧 Listen on Spotify: Prescribing Lifestyle

If you've ever struggled with your weight, emotional eating, or self-sabotage — this episode will show you another way.

Because when you start loving yourself, everything else starts to fall into place. 💛

Discussion Highlights:

1. Charlene's Background:
   • Coach Charlene shares her background, including over 30 years of nursing experience and her journey to becoming a health coach.
   • She discusses her personal challenges, including a toxic marriage and PTSD, which led her to embark on a journey of self-discovery.
2. Holistic Approach to Wellness:
   • Coach Charlene emphasizes the importance of a holistic approach to wellness, integrating mind, body, and soul.
   • She discusses her passion for nutrition and how it influences her coaching philosophy.
3. Neuro-Linguistic Programming (NLP) and Hypnotherapy:
   • Coach Charlene explains NLP as a tool for reprogramming habits and behaviors.
   • She shares insights into hypnotherapy, dispelling myths and explaining its therapeutic uses.
4. Meditation and Mindfulness:
   • Coach Charlene and host Dr Avi discuss their meditation routines and the benefits of mindfulness practices.
   • Coach Charlene recommends apps like Calm and Insight Timer for guided meditation.
5. Strategies for Burnout Prevention:
   • Coach Charlene shares strategies for preventing burnout, including sleep tracking, stress management techniques, and recognizing signs of fatigue.
6. Breathwork and Relaxation Techniques:
   • Dr Avi and Coach Charlene discuss the importance of breathwork for promoting relaxation and reducing stress.
   • They share simple breathing exercises like box breathing and their effectiveness.
7. Success Stories and Personal Experiences:

Event Announcement: Join us for an exciting low-carb dinner event at Bucatini Restaurant in Mitcham on Saturday, May 18th, featuring delicious food, inspiring conversations, guest speakers, prizes, and networking opportunities. Limited tickets available. Coach Charlene will be one of our guest speaker.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_low_carb_gp/
• Facebook: Connect with me on Facebook at Dr. Charlton Low Carb GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

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 ebook from the https://www.mlcclinic.com.au/

Welcome back to another episode of Prescribing Lifestyle! I'm Dr. Avi Charlton, your host. Today, we're diving into the fundamentals of a low-carb diet, exploring what it entails, how it works, and the potential health benefits it offers. Join me as we debunk myths, provide practical tips, and get you started on your low-carb lifestyle journey.

Episode Topics:

1. What is a Low-Carb Diet?: Learn about the basics of a low-carb diet, including its definition, how it shifts the body's fuel system, and the benefits of metabolic flexibility.
2. Practical Tips for Getting Started: Discover four simple steps to kickstart your low-carb journey, including prioritizing protein, incorporating healthy fats, reducing carbohydrate intake, and enhancing flavor with salt and seasoning.
3. Myths and Misconceptions: Explore common myths surrounding low-carb diets, such as concerns about saturated fat and cholesterol, and understand why these concerns may not hold true for everyone.
4. Practical Tips for Implementation: Get actionable advice on how to ease into a low-carb lifestyle, whether you prefer diving all in or gradually making changes one meal at a time.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_low_carb_gp/
• Facebook: Connect with me on Facebook at Dr. Charlton Low Carb GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

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 ebook from the https://www.mlcclinic.com.au/

In episode three, we're delving into the science behind the low-carb diet. Join me as we explore how this dietary approach works, its potential health benefits, and debunk some common misconceptions.

Episode Topics:

1. How Does the Low-Carb Diet Work?: Understand the mechanisms behind the low-carb diet, including reducing carbohydrate intake, lowering blood sugar levels, and shifting the body's fuel system to burn fat.
2. Health Benefits of the Low-Carb Diet: Explore the potential benefits of adopting a low-carb lifestyle, such as weight loss, improved metabolic health, and reduced risk of chronic diseases like diabetes and cardiovascular issues.
3. Research Supporting Low-Carb Diets: Learn about the research supporting the efficacy of low-carb diets in promoting weight loss, enhancing metabolic health, and addressing various chronic conditions.
4. Addressing Concerns and Misconceptions: Debunk common myths and concerns surrounding the low-carb diet, such as fears about saturated fat, nutrient deficiencies, ketosis, athletic performance, and sustainability.

Practical Tips and Takeaways:

1. Understand the Basics: Educate yourself on the science behind the low-carb diet and its potential benefits.
2. Explore the Evidence: Dive into the research supporting low-carb diets and their effectiveness.
3. Start with Small Changes: Begin by making gradual dietary changes, focusing on eliminating sugar and processed foods.
4. Prioritize Quality Foods: Emphasize whole, nutrient-dense foods like meat, vegetables, nuts, and healthy fats.
5. Seek Professional Guidance: Consult with healthcare professionals or join supportive communities to navigate your low-carb journey.
6. Monitor Your Progress: Keep track of your health metrics and adjust your approach as needed, focusing on long-term goals and sustainability.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_low_carb_gp/
• Facebook: Connect with me on Facebook at Dr. Charlton Low Carb GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

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 ebook from the https://www.mlcclinic.com.au/

In this episode I shared 10 practical tips to help you maintain a low-carb lifestyle successfully. Whether you're new to low-carb living or looking to reinforce your habits, these tips are designed to guide you towards long-term success.

Episode Topics:

1. Know Your Why: Clarify your goals and motivations for adopting a low-carb lifestyle to stay committed and motivated.
2. Understand the Science Behind Low-Carb: Educate yourself on the science of low-carb living, including insulin, ketosis, and metabolic health.
3. Plan Ahead: Prepare your meals and snacks in advance to avoid temptation and make healthy choices easier.
4. Stock Up on Low-Carb Foods: Keep your kitchen stocked with nutritious, low-carb options and eliminate high-carb temptations.
5. Learn How to Read Food Labels: Familiarize yourself with food labels to identify hidden sugars and starches.
6. Stay Hydrated and Replenish Electrolytes: Ensure proper hydration and electrolyte balance to prevent keto flu and support overall well-being.
7. Find Low-Carb Swaps: Get creative in the kitchen with low-carb alternatives to traditional high-carb foods.
8. Harness the Community: Seek support from like-minded individuals and join supportive communities to stay accountable and motivated.
9. Work on Other Lifestyle Pillars: Address other aspects of health and well-being, such as exercise, stress management, sleep, and sunlight exposure.
10. Keep Learning: Stay curious and continue educating yourself about low-carb living and overall health to make informed choices and maintain long-term success.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_low_carb_gp/
• Facebook: Connect with me on Facebook at Dr. Charlton Low Carb GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

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 ebook from the https://www.mlcclinic.com.au/

In this episode, I'll discuss the importance of having a low-carb GP and how he can help you on your health journey. Divided into two sections, first outlines five reasons why having a low-carb GP is beneficial, followed by six ways you can work with him.

Episode Topics:

Five Reasons Why You Need a Low-Carb GP:

1. Specialized Knowledge: Low-carb GPs possess specialized expertise in low-carb living, including knowledge of how low-carb diets work, metabolic effects, and managing blood sugar levels.
2. Personalized Advice: Unlike generic advice found on social media, a low-carb GP offers personalized recommendations tailored to your specific health goals, medical history, and dietary preferences.
3. Monitoring and Management: Low-carb GPs provide ongoing monitoring of key health markers and offer guidance on interpreting results and making necessary adjustments.
4. Holistic Approach: Low-carb GPs take a holistic approach to health, considering factors beyond diet such as exercise, stress management, sleep, and circadian health to optimize overall well-being.
5. Long-Term Support: A low-carb GP offers continuous support, motivation, and resources to help you sustain your low-carb lifestyle for long-lasting results. They can also facilitate connections with other healthcare professionals if needed.

Six Ways to Work with Dr. Avi Charlton:

1. Follow on Social Media: Stay connected with me on Facebook, Instagram, YouTube, and his podcast for daily inspiration, tips, and behind-the-scenes insights.
2. Join the Free Community: Join the Melbourne Low Carb Clinic free community on Facebook to connect with supportive members, share your journey, and find motivation and recipe ideas.
3. Attend Free Masterclasses: Participate in our free masterclasses on various low-carb topics, featuring guest experts and practical insights. Recordings are available on YouTube for later viewing.
4. Join Low Carb Pro Group Coaching: Enhance your commitment to low-carb living with the Low Carb Pro Group coaching program, featuring fortnightly sessions, accountability, and Q&A sessions for $25 a month.
5. Enroll in Online Courses: Access free and paid online courses on low-carb living, including comprehensive guides and specialized topics, available on our website.
6. Book a Consultation: Schedule a personalized consultation with me for tailored support, guidance, and a customized plan to achieve your health goals.

Event Announcement: Join us for an exciting low-carb dinner event at Bucatini Restaurant in Mitcham on Saturday, May 18th, featuring delicious food, inspiring conversations, guest speakers, prizes, and networking opportunities. Limited tickets available.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_low_carb_gp/
• Facebook: Connect with me on Facebook at Dr. Charlton Low Carb GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

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 ebook from the https://www.mlcclinic.com.au/

Welcome to the Prescribing Lifestyle podcast! I'm Dr. Avi Charlton, and I'm excited to kick off this journey with you. Today, I'll be sharing my personal journey into lifestyle medicine and what inspired me to start this podcast.

Episode Topics:

1. Introduction to Lifestyle Medicine: Let's dive into what lifestyle medicine is all about and why it's essential for our overall health and happiness.
2. My Personal Journey: I'll share my own experiences with making lifestyle changes, including my weight loss journey and the impact it had on my life.
3. The Mission of the Podcast: Discover the goals and objectives of this podcast, from discussing scientific research to providing practical tips for living a healthier life.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_low_carb_gp/
• Facebook: Connect with me on Facebook at Dr. Charlton Low Carb GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

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 ebook from the https://www.mlcclinic.com.au/

In this episode, I speak with physiotherapist Amelia Santos, an expert in lymphatic health, lipoedema, pelvic floor, and bowel function. Amelia explains how she became a leading clinician in pelvic floor and lymphatic therapy, and shares essential insights on often-misunderstood conditions like IBS, lipoedema, lymphedema, and chronic bowel and pelvic floor challenges.

We explore:

• How pelvic floor physio can help with IBS, chronic constipation, and incomplete bowel emptying, especially when medical tests have ruled out other causes
• The differences between lipoedema and lymphedema, why they're underdiagnosed, and how they impact women's lives, mobility, and mental health
• Recognising lipodema: genetics, hormonal triggers, common comorbidities like hypermobility, POTS, PCOS, fibromyalgia, and why BMI often misses the mark in diagnosis
• The latest approaches to diagnosis, and why early detection is crucial for preventing progression and improving quality of life
• Practical treatment approaches: manual lymphatic drainage, compression, vibration plates, shockwave therapy, and pelvic floor retraining
• Supporting women after breast cancer or surgery to regain movement and prevent lymphedema
• Advice for those struggling with slow transit, bloating, or altered bowel patterns (including from medications or dietary changes), and how targeted physio can help
• The importance of understanding and properly managing pelvic floor function for exercise, leakage, prolapse, and overall wellbeing

Amelia highlights why collaboration between GPs and physiotherapists is key for patient outcomes, and encourages anyone experiencing stubborn swelling or unexplained weight distribution to seek professional help, not blame themselves.

• Bowel retraining for IBS, constipation, and bloating
• Early signs, causes, and management of lipoedema and lymphedema
• How body composition, hormones, and genetics play a role in women's health
• The relationship between pelvic floor strength, relaxation, and daily function
• The difference between lymphatic drainage for lymphedema and lipoedema
• When to seek support and why early intervention matters

• Website: lymphandfloorphysio.com.au
• Lipoedema info/support: lipoedema.org.au
• Instagram: @lymphandfloorphysio

💚 Share this episode with anyone who's navigating pelvic floor, lymph, or bowel health, and remember—no one should face these challenges alone.

In this episode, I sit down with health coach, podcaster, and consultant Jenn Trepeck, host of Salad with a Side of Fries. Jenn shares her personal journey from the business world into health coaching—a shift sparked by her own experiences with endless diets, weight struggles, and ultimately, finding a sustainable wellness approach.

I loved hearing how Jenn escaped the diet rollercoaster and dedicated her career to helping others do the same. We dug into her health coaching philosophy, which centres on four key elements: low glycemic impact nutrition, focusing on body composition, building lasting behaviour change, and using strategic supplementation to support individual needs.

We talked openly about the value of measuring health beyond the scale, the real impact of reducing inflammation, and client stories—like finding new confidence, moving pain-free, and living energetically without crash diets. Jenn shared her practical tips for busy lives, working with families and teens, eating "fridge first," and fitting in self-care when life gets hectic.

If, like me, you want more than quick fixes, Jenn's message will inspire you to reclaim health with simple daily choices and a focus on true lifestyle change—not perfection.

• Why most diets fail—and what actually works for lasting weight loss
• How building muscle and body composition sets the foundation for health
• Making behaviour change real and sustainable for the long term
• How strategic supplementation supports metabolism and health (but never replaces whole foods)
• Family-friendly strategies for healthy nutrition with kids and teens

• 🌐 Website: https://asaladwithasideoffries.com
• 📱 Instagram: @jenntrepeck
• 🎙 Podcast: "Salad with a Side of Fries"
• 💌 Book a free 15-minute chat via her website

• 💚 Pre-order my new book: mlcclinic.com.au
• 📱 Instagram: @dr_charlton_lifestyle_gp
• 📘 Facebook: Dr Charlton Lifestyle GP
• 🎧 Listen on Spotify: Prescribing Lifestyle

If you enjoyed this episode, please share it with a friend, leave a review, or send me a message—small, consistent changes add up, and you deserve vibrant health!

In this episode, Naomi shares her deeply personal journey—from a sudden separation and navigating family court to founding thriving support groups and helping others through the process of divorce and major life splits.

Together, we unpack:

• Naomi's story of self-representation, overcoming financial and emotional hurdles, and the power of community support
• The realities of the family court system, why self-care is crucial, and how it's possible to move from isolation to connection after a split
• Naomi's unique coaching approach, customised for each client—no cookie-cutter solutions, just practical, compassionate strategies for real-life challenges
• The meaning behind "SPLIT" (Self-care, Perspective, Letting go, Independence, and Thrive) and how these steps can help anyone moving through divorce, career changes, or other major transitions
• The surprising growth of her support group—from a handful of women to over 800 members online, and the impact of face-to-face connection through Sydney Friends

Whether you're facing divorce, a big life change, or want inspiration on thriving through adversity, Naomi's journey and practical advice are relevant to anyone wanting to move forward with confidence and compassion.

• Managing legal, financial, and child-related challenges in separation
• Building emotional resilience and letting go of shame after divorce
• Importance of individualised coaching—because every situation is unique
• Rebuilding independence and finding joy after major life changes
• Creating new friendships, communities, and a sense of belonging
• How the "SPLIT" framework can turn difficult chapters into growth

• 🌐 Website: https://naomicao.com
• 💼 LinkedIn: https://www.linkedin.com/in/naomicaocoach/
• 📸 Instagram: https://www.instagram.com/naomicaocoach
• 📘 Facebook: https://www.facebook.com/naomicaocoach
• 👩‍👧‍👦 Sydney Single Mums Hub: https://www.facebook.com/groups/sydneysinglemumshub
• 👥 Sydney Friends: https://www.facebook.com/groups/sydney.friendz

💚 If you're going through a tough time, a divorce, or a major split—know you're not alone. Connect with Naomi for coaching, join her support communities, or invite her to speak at your next event.

• Order Dr Avi Charlton's new book: mlcclinic.com.au/my-book
• 🔗 Podcast, free resources & community: mlcclinic.com.au
• 📱 Instagram: @dr_charlton_lifestyle_gp
• 📘 Facebook: Dr Charlton Lifestyle GP
• 🎥 YouTube: Dr Avi Charlton
• 🎧 Listen on Spotify: Prescribing Lifestyle

If you found this episode helpful, share with a friend, leave a review, or reach out to connect. Remember—small, consistent changes add up. You deserve to feel your best!

In this episode of Prescribing Lifestyle, I sit down with Regan Zampogna—a personal trainer, movement educator, and founder of Core Foundations PT. Regan shares his journey from a stressful corporate life to a more fulfilling career helping people move better and feel stronger.

Together, we explore what it means to go beyond "no pain, no gain" and how functional movement, posture, and biomechanics can transform the way you exercise for lifelong health. Regan opens up about his own health journey, living with high cholesterol, and how a personalized, evidence-based approach helped clear confusion about cholesterol risks.

• Why high cholesterol isn't always the villain
• The power of second opinions in managing metabolic and heart health
• Regan's personal journey from corporate burnout to founding Core Foundations PT
• How posture, biomechanics, and functional movement impact pain, fitness, and longevity
• Why the human gait cycle matters for optimal movement—and how most training routines miss the mark
• The difference between strength and optimal movement (and why "practice makes permanent")
• How understanding movement patterns and myofascial connections can reduce injury, improve running and exercise form
• Simple ways to assess your own posture and start moving better every day
• Details on Core Foundations PT's unique education-first approach, including a free consultation and movement assessment for listeners

Whether you're a health professional, long-time gym-goer, or just beginning to think differently about fitness, this episode is packed with practical insights and encouraging stories. Ready to rethink your approach to movement? Regan shares how you can get started, including a special offer for a free assessment.paste.txt

• 🌐 Website: corefoundationspt.com
• 📱 Instagram / Facebook / TikTok: @corefoundationsptinstagram
• 🏢 Studio: Level 1, 18-20 South Concourse, Beaumaris, VIC 3193

🔗 Connect with Me

🌐 Website: mlcclinic.com.au

🌐 Breathwork: breatheinhealth.com.au

📖 Book: Prescribing Lifestyle (coming soon)

📱 Instagram: @dr_charlton_lifestyle_gp

💼 LinkedIn: Avi Charlton

🎥 YouTube: Dr Charlton Lifestyle GP

📘 Facebook: Dr Charlton Lifestyle GP

💚 If this conversation inspired you, please share it with a friend, leave a review, and reach out to connect. Small, consistent changes can add up to a healthier, happier life!

In this episode of the True Form Podcast, I had the pleasure of joining host Jack Graham to share my journey as a doctor moving from traditional medicine into low carb, keto, and lifestyle-based health care.

As the founder of the Melbourne Low Carb Clinic and host of the Prescribing Lifestyle podcast, I've worked with many patients to help them reverse type 2 diabetes, lose weight, reduce medications, and regain control of their health. In this conversation, Jack and I dive into some of the key lessons I've learned along the way about nutrition, lifestyle medicine, and the importance of truly listening to patients.

🔑 What We Cover in This Episode:

• How low carb, keto, and even carnivore diets can help reverse metabolic dysfunction

• Why lifestyle medicine is often the missing link in modern health care

• The power of longer consultations and personalized patient care

• How breathwork and functional breathing improve metabolic health

• A sneak peek into my upcoming book Prescribing Lifestyle: A Doctor's Prescription into Lasting Weight Loss and Vibrant Health

If you're curious about reversing diabetes naturally, improving your metabolic health, or simply want to understand how food and lifestyle shape your wellbeing, this episode is packed with practical and inspiring insights.

🔗 Connect with Me
🌐 Website: mlcclinic.com.au
🌐 Breathwork: breatheinhealth.com.au
📖 Book: Prescribing Lifestyle (coming soon)
📱 Instagram: @dr_charlton_lifestyle_gp
💼 LinkedIn: Avi Charlton
🎥 YouTube: Dr Charlton Lifestyle GP
📘 Facebook: Dr Charlton Lifestyle GP

🎧 Listen to my episode on Spotify, Apple Podcasts, or YouTube of Jack Graham: Watch here

In this episode of Prescribing Lifestyle, I sit down with Minshin Tan — a former food technologist who has worked across pet food, poultry, dairy, supplements, and confectionery. With years of experience behind the scenes, Minshin offers a rare insider's perspective on how processed and ultra-processed foods are really made.

We dive deep into the fascinating (and sometimes confronting) world of food product development — from how flavours, textures, and packaging are engineered, to why it's so hard to stop at "just one Tim Tam."

🔑 What We Cover in This Episode:

• What a food technologist actually does (Willy Wonka meets science)
• The product development process — from lab trials to supermarket shelves
• The role of sensory testing panels (yes, even pets are taste-testers!)
• The difference between processed vs ultra-processed foods
• Why fat, sugar & salt make foods irresistible
• The marketing language trap: "natural," "real," and "healthy" claims
• How to read food labels with more clarity
• Why some additives exist — and what consumers need to know
• The truth about whether big food companies really care about health
• Mindful eating: how slowing down can change your relationship with food

✨ Minshin also shares a sneak peek into his upcoming book, For Food's Sake — a practical guide to navigating the modern food landscape without fear or confusion.

Whether you're a parent, a health professional, or just someone curious about what's really in your shopping basket, this conversation is packed with insight.

🌐 Website: minsheentan.com

📖 Book: ffoodssake.com

📱 Instagram: @ffoods_sake

🎥 TikTok: @forfoodssakeffs

💼 LinkedIn: linkedin.com/in/minsheentan

💚 If you found this episode helpful, please share it with a friend, leave a review, and don't forget to order my new book Prescribing Lifestyle via mlcclinic.com.au.

In this episode of Prescribing Lifestyle 🎧 I sit down with Philippa Gleeson Payne — a health and wellness coach, mentor, and mother of four, who now guides other mums through the challenges of raising teenagers.

As a parent myself with two teenage boys, this conversation resonated deeply. Philippa shares her personal story — from homeschooling and global living, to navigating the trauma of her son's severe playground accident and brain injury. Her journey reshaped not only her son's life, but her entire family's path.

Through her lived experience and years of coaching, Philippa now supports mums to let go of old expectations, reconnect with themselves, and meet their children as they are today. 💚

• Philippa's powerful story of resilience after her son's brain injury
• Why mothers often lose themselves in expectations — and how to reset
• The HEART framework: Health, Emotional IQ, Awareness, Rewire, Transform
• Learning to regulate your own nervous system before guiding your kids
• Why "good mums" must be willing to let go of the child of yesterday
• Practical tools like breathwork, mindfulness & humming to stay grounded
• Embracing growth as a parent and reconnecting with who you are at heart

✨ Whether you're raising toddlers or teens, this conversation is filled with wisdom on resilience, self-regulation, and parenting with compassion.

📍 Connect with Philippa Gleeson Payne:

🌐 Website: afterchange.me

📸 Instagram: @afterchange.me.coach

📘 Facebook: Philippa L Gleeson Payne

📕 Order my book:

Prescribing Lifestyle: A Doctor's Prescription for Lasting Weight Loss & Vibrant Health

Coming September 2025 → www.mlcclinic.com.au

📲 Stay connected:

Instagram: @dr_charlton_lifestyle_gp

Facebook: Dr Charlton Lifestyle GP

Podcast: Prescribing Lifestyle

Website: www.mlcclinic.com.au

Discovering Your New Self at Menopause with Terri Batsakis

In this episode, I am joined by Terri Batsakis, a certified menopause coaching specialist and women's health, nutrition, and mindset coach, for an honest conversation about what really changes in midlife—and how women can feel empowered (not blindsided) through perimenopause and menopause.

Terri shares her personal turning point during perimenopause, how it reshaped her identity and career direction, and why so many women feel like "what used to work" (food, exercise, coping strategies) suddenly stops working.

• Why midlife can feel like a full identity shift: changing hormones can impact mood, confidence, relationships, and the way your body responds to food and movement.
• Terri's story: navigating perimenopause symptoms while running a high-demand business, and the moment she realised she needed a major life pivot.
• The "I don't know who I am anymore" experience: anxiety, resentment, insecurity, people-pleasing, and confidence loss—especially when kids are leaving home, careers are evolving, and caregiving pressures increase.
• Nutrition in midlife: moving away from the old diet culture mindset (restriction, deprivation, constant snacking) toward nourishment, stable blood sugar, and perimenopause-aligned habits.
• Movement changes: why some women feel better shifting from lots of cardio to more strength training and restorative movement to support stress and body composition.
• Emotional eating + self-sabotage: recognising triggers and building new coping strategies (connection, movement, meditation, support) rather than using food for comfort.
• Relationship dynamics: how dropping oestrogen/progesterone can affect patience, nurturing behaviour, boundaries, and why conflict can increase at home if no one understands what's happening.
• Menopause hormone therapy (MHT/HRT): why Terri encourages women not to rule it out based on old fears, and how to ask better questions so you can make an informed choice.

• Sleep first: better sleep supports mood, appetite regulation, energy, cravings, and resilience.
• Hydration: drinking enough water (and using electrolytes when needed), especially with hot flushes, exercise, or warm weather.
• Stress management: understanding that "stress" can include poor sleep, under-eating, food intolerances, pain, inflammation, nutrient deficiencies—and building daily tools to regulate your nervous system.

Terri supports women through perimenopause and menopause with education and coaching across key midlife pillars—sleep, stress, nutrition, hydration, and movement—plus mindset and behavioural coaching around emotional eating, people-pleasing, confidence, and boundaries.

She offers:

• 1:1 coaching and nutrition coaching options.
• Programs focused on harmonising hormones through lifestyle support.
• Community support, including group-style learning and connection (as discussed in the episode).

• Website: **https://terribatsakis.com.au/**
• About: **https://terribatsakis.com.au/about-us/**
• Contact: **https://terribatsakis.com.au/contact-us-for-help-in-balancing-your-hormones-through-menopause/**
• LinkedIn: **https://www.linkedin.com/in/terri-batsakis-1002ba15a**

Reminder: This podcast is for education only and is not medical advice. Please speak with your healthcare provider before making changes to your health routine.

In this episode of Prescribing Lifestyle, I sit down with the incredible Emilia O'Sullivan — award-winning author, podcaster, motivational speaker, and mentor. Emilia's story is one of unshakable resilience and determination in the face of extraordinary health challenges.

From being born with kidney disease, undergoing a transplant, battling non-Hodgkin's lymphoma, surviving sepsis and a cardiac arrest, to enduring multiple rare tumours — Emilia has faced more than 10 life-threatening medical conditions before the age of 32. Yet her mindset, grit, and refusal to give up have carried her through every hurdle.

We talk about:

💚 Emilia's powerful health journey from birth to today

💚 How she stayed positive through surgeries, cancer treatments, and uncertainty

💚 The moment a doctor told her she might be "terminal" — and why she refused to accept it

💚 Her strategies for coping, setting goals, and keeping life moving forward

💚 Why self-care, joy, and listening to your body matter more than ever after illness

💚 How she now helps others through speaking, mentoring, and her podcast I'm in Control

Whether you're facing your own health battle or simply need a dose of perspective and inspiration, Emilia's story is a reminder of the strength we can find when we choose life, hope, and action — no matter the odds.

🔗 Connect with Emilia

🌐 Website: emmiliaosullivan.com

📱 Instagram: @emmiliaosullivan

📘 Facebook: Emilia O'Sullivan

🎧 Podcast: I'm in Control on all major platforms

📚 Book: I Should Have Been Dead — available via her website

📚 Pre-order my new book: Prescribing Lifestyle

A doctor's prescription for lasting weight loss and vibrant health

Pre-order now at www.mlcclinic.com.au

Disclaimer: This episode is for educational purposes only and is not medical advice. Please speak to your healthcare provider before making any changes to your health routine.

In this episode of Prescribing Lifestyle, I sit down with Donna Aston, founder of the Aston RX program — a 28-day therapeutic lifestyle reset designed to help people improve their metabolic health, reduce inflammation, and gain lifelong tools for sustainable weight loss.

Donna shares her personal journey from being an overweight teen to becoming a body composition expert, nutrition researcher, and founder of one of Australia's most well-known lifestyle transformation platforms. We talk about how her program goes far beyond weight loss — addressing food addiction, emotional health, strength training, and metabolic flexibility.

We also discuss the real challenges people face when it comes to sustaining lifestyle changes, the role of mindset, and how her research partnerships with RMIT are paving the way for better metabolic health outcomes.

Whether you're a practitioner, someone living with metabolic syndrome, or simply curious about the "why" behind sustainable change — this is a powerful conversation filled with science, heart, and practical strategies.

🔑 Key Topics Covered:

– Donna's story and how Aston RX was born

– Why sustainable weight loss needs more than willpower

– How the program helps with blood sugar, inflammation, and food addiction

– The role of strength training in metabolic health

– Why "low carb" isn't always the best label

– Insights from clinical trials with RMIT

– The difference between "normal" and a new normal

– How community, mindset, and support drive lasting results

📍 Connect with Donna Aston and Aston RX

🌐 Website: astonrx.com

📲 Instagram: https://www.instagram.com/aston_rx/

🎧 Listen to more episodes of Prescribing Lifestyle on your favourite platform:

🔗 Spotify

🔗 Apple Podcasts

🔗 Libsyn

📚 Pre-order my new book: Prescribing Lifestyle

A doctor's prescription for lasting weight loss and vibrant health

Pre-order now at www.mlcclinic.com.au

Disclaimer: This episode is for educational purposes only and is not medical advice. Please speak to your healthcare provider before making any changes to your health routine.

In this episode of Prescribing Lifestyle, I sit down with Professor Peter Brukner — a pioneer in the low carb world, a mentor of mine, and one of the biggest influences on my own journey into lifestyle medicine.

Professor Brukner is a world-renowned sports and exercise physician, co-founder of SugarByHalf, founder of Defeat Diabetes, author of A Fat Lot of Good and The Diabetes Plan, and recently awarded Senior Australian of the Year (Victoria) 2025 🎉

We explore:

➤ How he reversed his own metabolic markers in just 13 weeks

➤ His surprising pivot from elite sports medicine to low carb advocacy

➤ Why and how he built the Defeat Diabetes program

➤ The powerful data from the latest research on low carb and type 2 diabetes

➤ Fueling athletes with fat — and debunking the myth of carb loading

➤ How we can educate more GPs and shift the healthcare system from the ground up

Peter shares stories, research, and raw insights from decades of experience — and reminds us that lifestyle is medicine, and real food is at the heart of it.

🔗 Resources mentioned:

🌐 https://www.defeatdiabetes.com.au

🌐 https://peterbrukner.com/

📚 A Fat Lot of Good and The Diabetes Plan by Dr Peter Brukner

🎓 https://sugarbyhalf.com

📸 Follow Dr. Brukner on Twitter/X and LinkedIn

Prescribing Lifestyle the book is now available for pre-order!

📖 A doctor's prescription for lasting weight loss and vibrant health — packed with practical guides on nutrition, breathwork, mindset and daily habits.

🔗 Pre-order now — https://mlcclinic.com.au/my-book/

Stay Connected:

Instagram: @dr_charlton_lifestyle_gp

Facebook: Dr Charlton Lifestyle GP

Podcast: Prescribing Lifestyle

Website: www.mlcclinic.com.au

💬 If you enjoyed this episode, please leave a review or share it with someone who needs it.

Let's keep prescribing lifestyle — one step at a time.

In this episode of Prescribing Lifestyle, I reflect on my recent experience at the Regenerate Health Retreat hosted by Dr. Max Gulhane and Paula in beautiful northern NSW.

It was a much-needed reset — and a powerful reminder of how nature, light, and rhythm can transform our wellbeing. From morning sun to cold plunges, nourishing food to mindful movement, this retreat was all about realigning with our circadian rhythm for optimal health.

✨ What we explore in this episode:

– How modern light exposure disrupts metabolism, sleep and hormones

– Why circadian rhythm is foundational to every system in the body

– The healing benefits of sunlight beyond just vitamin D

– What grounding and cold exposure do for inflammation and nervous system reset

– My daily shifts after the retreat: blue light blockers, bone broth, no coffee (yes, really!)

– Simple ways you can support your body's internal clock — even with a busy schedule

This episode is packed with takeaways that anyone can try, no matter where you're starting from. If you're feeling tired, inflamed, or stuck in stress-mode, tuning in might give you the gentle nudge to reconnect with nature and your own rhythms again.

🎧 Listen now and let me know what resonated for you.

—

🌐 Learn more about the retreat and Dr. Max Gulhane:

Website: www.drmaxgulhane.com Instagram: @maxgulhanemd Retreat Info: www.regenerativehealthretreats.com

https://www.instagram.com/regenerativehealthretreats/

📘 Pre-order my book:

Prescribing Lifestyle: A Doctor's Prescription for Lasting Weight Loss & Vibrant Health

Coming September 2025 → www.mlcclinic.com.au

📲 Stay Connected:

Instagram: @dr_charlton_lifestyle_gp

Facebook: Dr Charlton Lifestyle GP

Podcast: Prescribing Lifestyle

Website: www.mlcclinic.com.au

💬 If you enjoyed this episode, please leave a review or share it with someone who needs it.

Let's keep prescribing lifestyle — one step at a time.

In this episode, we explore Dr Barton's personal low-carb journey, how he integrates lifestyle medicine into his sleep and lung practice, and how small changes—like breathing through your nose or taping your mouth—can improve sleep quality, reduce snoring, and even avoid CPAP machines in some cases.

We also dig into practical solutions for insomnia, circadian rhythm shifts, sleep trackers, sleeping tablets, and how your routine (and your mindset) shapes your sleep more than you think.

Whether you're struggling with snoring, waking up at 3am, or feeling exhausted despite a full night's sleep—this one is packed with tips to help you breathe better, sleep deeper, and live well.

🎧 WHAT WE COVER IN THIS EPISODE:

✔️ Dr Barton's personal low carb story (and what made him go from skeptic to advocate)

✔️ How excess weight affects sleep and breathing—even without diagnosed conditions

✔️ Natural ways to reduce snoring (beyond CPAP)

✔️ The power of nasal breathing and why mouth taping works

✔️ What your circadian rhythm has to do with insomnia

✔️ Why consistent sleep-wake times matter more than you think

✔️ The pros and cons of sleep trackers and sleeping tablets

✔️ How Dr Barton uses light therapy glasses to support his sleep during winter

✔️ Tips for waking up feeling refreshed—even if you think you haven't slept

🔗 MENTIONED IN THE EPISODE:

• Dr Barton Jennings: https://www.lungandsleep.com.au
• YouTube Channel: @LungSleep
• Buzzpod & Night Shift sleep positioners
• Light therapy glasses: https://www.re-timer.com.au

📘 Pre-order my book

Prescribing Lifestyle: A Doctor's Prescription for Lasting Weight Loss & Vibrant Health

Coming September 2025 — Pre-orders now open at www.mlcclinic.com.au

📲 Stay connected

Instagram: @dr_charlton_lifestyle_gp

Facebook: Dr Charlton Lifestyle GP

Podcast: Prescribing Lifestyle

Website: www.mlcclinic.com.au

💌 If this episode spoke to you, please share it with a friend, leave a review, or message me. I love hearing from you!

In this inspiring episode, I sit down with the remarkable Dr. Dan Rubin—a Harvard-trained PhD, former NIH immunologist, transformational speaker, and author of Living with Purpose. At 85, Dr. Dan continues to coach, speak, and live with extraordinary vitality and intention.

We explore his incredible journey from cancer researcher to retirement reimagined—finding renewed purpose through coaching, teaching, and storytelling in his 70s and 80s. His message? "The best is yet to come."

Whether you're navigating your own midlife shift, caring for ageing parents, or simply want to feel more alive in your daily life—this episode is for you.

🧠 Key Topics Covered:

• Dr. Dan's story: from scientist to speaker and coach
• Finding purpose later in life
• The power of listening to your inner voice (and trusting it)
• How gratitude became the foundation of his life and legacy
• Why ageing doesn't mean giving up—and how to reclaim joy at any age
• The importance of intergenerational relationships
• Advice for seniors (and anyone feeling stuck!)
• Practical ways to show up, stay engaged, and thrive

📘 About the Guest:

Dr. Dan Rubin is a biomedical scientist turned speaker and transformational coach who empowers seniors to live with joy, purpose, and gratitude. His book Living With Purpose is a heartfelt guide to thriving in the later years of life. He also recently released a children's book titled The Adventures of Sammy Squirrel: Finding Purpose in the Forest, bridging generations through storytelling.

🌐 Connect with Dr. Dan:

👉 Visit www.danielrubin.net

🎁 Book a free 30-minute coaching session

📗 Order Living with Purpose

📘 Pre-order my book

Prescribing Lifestyle: A Doctor's Prescription for Lasting Weight Loss & Vibrant Health

Coming September 2025 — Pre-orders now open at www.mlcclinic.com.au

📲 Stay connected

Instagram: @dr_charlton_lifestyle_gp

Facebook: Dr Charlton Lifestyle GP

Podcast: Prescribing Lifestyle

Website: www.mlcclinic.com.au

💌 If this episode spoke to you, please share it with a friend, leave a review, or message me. I love hearing from you!

I honestly can't believe we've made it to 100 episodes of the Prescribing Lifestyle podcast!

This episode is a little different. I'm taking a moment to pause, reflect, and celebrate—not just this milestone, but everything it represents: consistency, growth, courage, and the beautiful community we've built together 💚

Over the past year, I've shared conversations with inspiring guests and stories from my clinic that show how lifestyle changes—like nutrition, movement, sleep, mindset and breath—can truly transform lives.

But this week, I want to focus on something we don't do enough: celebrating ourselves.

✨ In this episode, I talk about:

– Why celebration isn't just fun—it's necessary for motivation and mindset

– The 5 ways I celebrate my wins (and how you can too—no fancy party required!)

– Invisible wins that matter just as much as big ones

– The inner critic we all face—and why I keep showing up anyway

– What this podcast means to me, and what's still to come

🎧 Whether you've made one small change, stood up for yourself, or simply kept going on a hard day—that's worth acknowledging.

💬 I challenge you: What's one thing you've achieved lately that you haven't celebrated yet? Share it. Say it out loud. I'll celebrate with you.

Thank you for being here. Thank you for listening. And thank you for prescribing lifestyle, right alongside me.

— Dr. Avi

📘 Pre-order my book

Prescribing Lifestyle: A Doctor's Prescription for Lasting Weight Loss & Vibrant Health

Coming September 2025 — Pre-orders now open at www.mlcclinic.com.au

📲 Stay connected

Instagram: @dr_charlton_lifestyle_gp

Facebook: Dr Charlton Lifestyle GP

Podcast: Prescribing Lifestyle

Website: www.mlcclinic.com.au

💌 If this episode spoke to you, please share it with a friend, leave a review, or message me. I love hearing from you!

I can't believe it's been a full year since I launched this podcast and I'm so grateful you've been part of this journey. To celebrate, I'm bringing you a powerful and inspiring episode that reminds us why we keep showing up for our health.

In this episode, I chat with Health Coach Joff, a rehabilitation nurse and primal health coach who shares his incredible transformation story. From metabolic syndrome, weight struggles, and burnout — to a 40kg weight loss, renewed energy, and purpose — Joff has truly turned his life around.

You'll hear how traditional advice didn't work for him, and how he found healing through low carb and carnivore nutrition, breathwork, cold exposure, and the mindset shift that saved his life. This is an honest, powerful, and deeply relatable episode — especially if you've ever felt stuck or hopeless in your health journey.

In this episode, we talk about:

🍽️ Joff's diagnosis at 17 that changed everything

🧠 Mental health, sleep apnoea, and why he felt like giving up

💥 The moment that pushed him to try low carb (and eventually carnivore)

💪 How he lost 40kg without counting calories

🌿 What happened when he cut out sugar and processed carbs

🧊 Cold exposure, breathwork, and new lifestyle habits

👩‍⚕️ His new program helping nurses transform their metabolic health

Connect with Joff:

🌐 Website: healthcoachjoff.com.au

📸 Instagram: @healthcoachjoff

🎙️ Podcast: Steaks with Mates (coming soon to Spotify + Apple)

📘 Primal Nurse Initiative – a 12-week self-guided program for nurses (launching soon!)

Exciting News — My Book Is Coming!

You can now pre-order my new book:

📖 Prescribing Lifestyle: A Doctor's Prescription for Lasting Weight Loss and Vibrant Health

This is a guide for anyone ready to take their health into their own hands — with practical tools around nutrition, breathwork, mindset and daily habits that work.

💫 Release Date: September 2025

🔗 Link to pre-order: https://mlcclinic.com.au/my-book/

📲 Stay connected:

Instagram: @dr_charlton_lifestyle_gp

Facebook: Dr Charlton Lifestyle GP

Podcast: Prescribing Lifestyle

Website: www.mlcclinic.com.au

In this episode, I sit down with Dr. Lena Stocks-Ramsay — osteopath, educator, and bio-emotional regulation practitioner based in Melbourne. I first met Lena at Being Well in Prahran and have been fascinated by her unique and powerful approach to mind-body healing ever since.

We dive into the link between stored emotions, physical tension, and chronic stress, and how our bodies often carry what our minds haven't fully processed. From osteopathy to somatic healing, Lena shares how reconnecting with your body is key to long-term health and emotional resilience.

💡 Whether you're dealing with burnout, fatigue, emotional eating, or recurring pain, this conversation is full of tools and insights to help you reconnect with your body and reset your nervous system.

🔑 Key Topics Covered:

– What is bio-emotional regulation, and how does it support healing?

– How the body stores unresolved stress, grief, and tension

– Why emotional "shutdown" often shows up as physical symptoms

– Breathwork as a gateway to nervous system regulation

– Tools to safely pause, feel, and release emotions in the body

– The impact of unprocessed emotions on energy, cravings, and chronic health

– Reframing emotional health as a daily lifestyle skill, not a weakness

📍 Want to connect with Lena?

Dr. Lena Stocks-Ramsay consults fortnightly at Being Well, Prahran.

🌐 Website: www.thriveosteopathy.com.au

—

📘 Pre-order my book:

Prescribing Lifestyle: A Doctor's Prescription for Lasting Weight Loss & Vibrant Health

Coming September 2025 — available now at www.mlcclinic.com.au

📲 Stay connected:

Instagram: @dr_charlton_lifestyle_gp

Facebook: Dr Charlton Lifestyle GP

Podcast: Prescribing Lifestyle

Website: www.mlcclinic.com.au

In this special episode, I was invited to join Steaks with Mates — a podcast that dives into all things health, mindset, and real conversations around food and lifestyle.

I share my personal journey from a busy, tired GP with two young kids… to discovering the power of low carb nutrition, metabolic health, and eventually founding Melbourne Low Carb Clinic.

We cover everything from navigating cultural food norms as an Asian Aussie, to how I lost weight, reclaimed my energy, and now help others do the same. We also talk about my work in functional breathwork, the inspiration behind the Prescribing Lifestyle movement, and how my new book is shaping up.

💡 Whether you're a health professional, a patient, or just curious about low carb, this is a behind-the-scenes episode full of practical advice and personal insight.

🔑 Key Topics Covered:

– How one patient's comment sparked a major lifestyle change

– The 8-week challenge that introduced me to low carb living

– Why exercise alone wasn't enough — and what finally worked

– What I wish I'd learned in med school about nutrition and insulin

– Launching a lifestyle-first clinic and helping patients reverse chronic disease

– Using breathwork to regulate stress and build daily resilience

– Why I started Prescribing Lifestyle — and what the upcoming book is all about

– The difference between ketosis and ketoacidosis (and why it matters)

– Working with a health coach to create sustainable, supported change

📘 Pre-order my new book: Prescribing Lifestyle

→ www.mlcclinic.com.au

📱 Follow me for updates:

Instagram: @dr_charlton_lifestyle_gp

Facebook: Dr Charlton Lifestyle GP

YouTube: Dr Avi Charlton

Podcast: Prescribing Lifestyle

🎙️ Thanks again to Joff and the Steaks with Mates podcast for having me! Check out his youtube channel: https://www.youtube.com/@healthcoachjoff

Make sure to check out his show for more insightful conversations on health and mindset.

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📌 This episode is for educational purposes only and is not medical advice. Please consult your healthcare provider before making any changes to your routine.

In today's episode, I'm joined by ADHD coach Francine Freedman to explore what ADHD coaching actually is, why medication can help but doesn't solve every executive function challenge, and the practical systems that support adults living with ADHD. We talk about procrastination, time management, organization, and why many mainstream productivity tips don't work for ADHD brains. Francine also shares how sleep, nutrition, and exercise form the foundation for focus, and we discuss women being underdiagnosed—plus how hormonal changes like menopause can intensify symptoms.

• How Francine explains ADHD (and why it's often an "activation" challenge)
• Why stimulant medication can support focus but isn't a cure
• What ADHD coaching looks like and who it's for (even without a formal diagnosis)
• Why "eat the frog" can backfire for ADHD—and what to do instead
• Mapping tasks to energy + focus windows to improve follow-through
• Why "boring, no-deadline" tasks are the hardest—and how to tackle them
• The lifestyle foundations that support focus: sleep, diet, exercise
• Low-carb/keto and metabolic psychiatry conversations (and why blood sugar stability matters)
• Why women are often missed in childhood, then diagnosed later in life
• The emotional impact of lifelong criticism: shame, imposter syndrome, perfectionism, rejection sensitivity
• How coaching can help rebuild confidence with skills + self-compassion

• Medication can help you focus, but skills and systems are what create lasting change.
• ADHD-friendly strategies work with your energy patterns—not against them.
• Sleep, movement, and nutrition aren't optional extras—they're the base layer for focus and resilience.
• Many adults are diagnosed later because they've been "coping" behind the scenes for years.
• Support early can prevent burnout, work crises, and constant last-minute stress.

• Francine Freedman: https://francinefreedman.com
• Book mentioned: Change Your Diet, Change Your Mind — Dr. Georgia Ede
• YouTube channel mentioned: Metabolic Mind
• Menopause reference mentioned: Dr. Elizabeth Bright — High Fat is Good for Women in Menopause

Francine Freedman is an ADHD coach who helps adults build practical, ADHD-friendly systems for time management, organization, prioritization, and follow-through—while also working with the inner narrative that often comes from years of misunderstanding and criticism.

Work with Francine:

• She offers a free 15-minute discovery call via her website
• Coaching is available for ADHD and broader executive function challenges (diagnosis not required)

Visit: https://francinefreedman.com

You can now pre-order my new book:

Prescribing Lifestyle: A Doctor's Prescription for Lasting Weight Loss and Vibrant Health

It's full of practical and inspiring guides to nutrition, breathwork, mindset, and daily habits to transform your health. It's expected to be released in September, and you can pre-order now here: https://mlcclinic.com.au

Everything I share on this podcast is for educational purposes only and is not medical advice. Please speak with your healthcare provider before making changes to your health routine.