Prescribing Lifestyle with Dr Avi Charlton

In this very personal episode of the Prescribing Lifestyle podcast, I share an update from behind the scenes and a gentle reminder for anyone sitting in uncertainty: you don't have to figure it all out right now. I talk about navigating some current personal and professional stress, and the realisation that—just like my patients—you only ever need to take the next step, not know the entire path in advance. Clarity often comes after action, not before. In this episode, I cover: Why high‑achieving women (and doctors!) often feel they must have a plan, an answer, and a clear future mapped out The power of simply starting, even when you can't see the whole road ahead How I'm learning to listen to my own instinct and choose what feels aligned for me right now, instead of only doing what I "should" do A personal announcement I'm giving myself permission to pause the Prescribing Lifestyle podcast I don't know yet if this is a short break, a longer season, or a full stop—and that's okay I may return with new conversations, guests, or shorter video content in the future, when it feels right How I'm supporting myself during this season I'm going back to the basics I always teach my patients: Sleep as non‑negotiable – consistent bed and wake times, morning light, and full nights of rest Nourishing food – choosing what truly fuels my body rather than comfort eating Breathwork and stillness – at least 5 minutes each morning to ground, breathe, and notice my surroundings (often with my dog beside me) Movement and strength – regular walks and runs, plus short, simple strength sessions using my Core Foundation (CFX) program These foundations are what help me stay steady through uncertainty, and they are available to you as well—one small step at a time. If you're in a season of not knowing This episode is for you if you feel stuck in your health, your weight loss journey, or life decisions and think you "should" have it all worked out by now. I want to remind you: You don't need your whole life mapped out You don't have to solve everything today You can listen to your instinct, choose what feels right for now, and trust that the next step will reveal itself I'm still here as your Lifestyle GP While the podcast is pausing, I'm still seeing patients at Melbourne Low Carb Clinic and helping with: Sustainable weight loss Metabolic and cardiovascular health General lifestyle‑centred care You're welcome to reach out, book an appointment, or simply send a message to check in. Stay connected Pre‑order my book "Prescribing Lifestyle: A Doctor's Prescription for Lasting Weight Loss and Vibrant Health" via Melbourne Low Carb Clinic: www.mlcclinic.com.au Follow me on social media: Dr Charlton – Lifestyle GP Join my free community for tips, encouragement, and real stories of lifestyle change If you've enjoyed this podcast, it would mean a lot if you share a favourite episode with a friend or leave a review—these conversations will stay available while I take this pause. Remember: small, consistent changes truly add up, and you don't need to have everything figured out to take your very next step.  

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. In this conversation, we cover 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. About Low Carb Down Under 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. What we cover 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. About Dr Aaron Hartman 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." Resources and links 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.  

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. What we talk about 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. Terri's top 3 tips for midlife health 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. How Terri supports women 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). Connect with Terri Batsakis 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 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. What I Cover With Francine 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 Key Takeaways 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. Resources Mentioned 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 About My Guest 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 Pre-Order My Book 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 Disclaimer 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.  

In this episode of Prescribing Lifestyle, Camilla Thompson joins me to share her trailblazing journey from corporate burnout and mold toxicity to becoming Australia's leading biohacking coach, keynote speaker, and author of BioHackMe. Camilla breaks down biohacking as accessible, personalised, preventative health—empowering you to take control through science-backed strategies that fit real life (not just for Silicon Valley billionaires). What We Cover: Camilla's Health Journey Growing up with a "low tox" pioneer mum who was ahead of her time Living in toxic mold for years (1 in 2 Australians affected), leading to anxiety, brain fog, chronic inflammation, and misdiagnoses Reversing her biological age by 10 years through biohacking after detoxing her life Overcoming postnatal depression with Traditional Chinese Medicine (acupuncture + herbs) after SSRIs failed Biohacking Made Simple & Accessible Why biohacking = personalised health through testing, data, and intuition (not expensive gadgets) Kitchen audit: ditch ultra-processed foods, swap plastics for glass/bamboo Budget biohacks: cold showers (250% dopamine boost), morning sunlight, walking in nature Mediterranean diet for longevity: pasture-raised eggs, avocados, olive oil, quality fats Women vs. Men + Real Talk Only 3% of health research on women—we're not "little men" Perimenopause/menopause symptoms often mimic mold toxicity Architect mindset (take control) vs. victim mindset (external blame) Why caregivers (mostly women) face higher autoimmune rates Camilla's Work BioHackMe book: practical, science-simplified guide (finalist in Australian Business Book Awards) 1:1 coaching with DNA methylation/genetic testing Bali retreats at Reviver Wellness (women-only, mother-daughter): soul + science (hyperbaric, red light, breathwork, sound healing) Top Takeaways Your body can heal with the right environment—minimise toxic load without fear Foundations first: food quality > fancy tech Trust your bio-individuality—test, experiment, intuit Connect with Camilla: 🌐 biohackme.com.au 📸 Instagram: @biohackmecoach 💼 LinkedIn: Camilla Thompson 📚 BioHackMe on Amazon 💚 If you're ready to hack your health affordably and sustainably, this episode is your blueprint.  

Welcome to the first episode of Prescribing Lifestyle for 2026! In this special New Year reflection, I share my renewed intentions and direction for both my practice and the podcast. My two guiding words for 2026 are Growth and Grounded — continuing to learn, evolve, and stay intentional without burnout or pressure. Join me as I reflect on: What "growth" and "grounded" mean in my personal and professional life The exciting future of Prescribing Lifestyle: more curiosity, deeper conversations, and "rabbit holes" into medicine, nutrition, movement, mindset, breathwork, and nervous system health Updates on Melbourne Low Carb Clinic—now across 5 Melbourne locations plus telehealth nationwide New programs: the revamped Low Carb Pro 2.0 and the Metabolic Makeover Program with nutritionist Carla Vidkarta My continued mission to help people take charge, reduce medications, and create true lifestyle change 💬 My invitation to you: Set your own word of the year. Choose an intention, a habit, or a mindset shift that grounds your growth in 2026. Resources mentioned: 📖 Prescribing Lifestyle: A Doctor's Prescription for Lasting Weight Loss and Vibrant Health – available on Amazon 🌐 Melbourne Low Carb Clinic: mlcclinic.com.au 💌 Newsletter + contact: available via website  

This reflective solo episode marks a special milestone: the 120th episode of the Prescribing Lifestyle podcast and the close of 2025. I share openly about my professional growth, personal health journey, and the challenges and wins that have shaped this year. What's inside this episode Professional growth and expansion How Melbourne Low Carb Clinic has grown from 1 to 5 physical locations across Melbourne (Wantirna, Pascoe Vale South, South Yarra, Beaumaris, Canterbury) plus telehealth across Australia. Collaborations with like‑minded clinics and practitioners, including Aston Rx, Core Foundation, and Lymph & Floor Physio. Deepening expertise in menopause care: Attending multiple menopause and hormone therapy conferences Integrating evidence-based menopause hormone therapy with lifestyle medicine Learning from and collaborating with other clinicians in the metabolic, menopause, and lifestyle space Book, speaking, and visibility Writing and publishing my book Prescribing Lifestyle: A Doctor's Prescription for Lasting Weight Loss and Vibrant Health Celebrating its launch alongside my 50th birthday Hearing how readers are sharing it with family and friends Becoming an Amazon bestseller Growing into the role of speaker: Talks at OsteoStrong South Melbourne & Hawthorn, Rotary, 10X Speakers Tribe, and community events Keynote on menopause and lifestyle medicine for the WINE (Women in North East) group in Mansfield Entering Next Top Speaker competitions and making the Top 100 twice Refining and repeatedly delivering my "Creating Vibrant Health" message My personal health and menopause journey Entering perimenopause myself: Irregular cycles, night sweats, sleep changes, body composition shifts Starting menopause hormone therapy (estrogel and Prometrium) to support symptoms, insulin resistance and long‑term health Exploring and applying circadian health: Attending the Regenerate Health Retreat with Max Gowhane Learning about light exposure, blue light reduction, breathwork, sleep optimisation and stress management Bringing circadian rhythm practices into my daily routine and into patient care Fitness, strength and acceptance Acknowledging changes in my endurance and running capacity with age, hormones and a busy life Continuing consistent movement: Three run‑walk sessions per week Strength training twice per week Fortnightly posture and movement training with Core Foundation Focusing on glute activation, alignment, and efficient strength work rather than chasing old performance benchmarks Setbacks, resilience and honesty Candidly sharing that I have faced another professional complaint this year How this has tested my resilience, mindset and emotions My commitment to work through the process, learn what I can, and keep serving Trusting that, whatever the outcome, I can pivot and keep living my purpose Motherhood, family and balance Parenting two teenage boys (14 and 17) as they move into young adulthood Trying to balance: Clinical work Business growth Speaking, writing and creative projects My own health and wellbeing Feeling both stretched and deeply grateful for the growth, grounding, and joy that family brings Gratitude and what's next Reflecting on 2025 as a year of massive growth in: Professional identity Clinical scope Personal evolution Resilience and courage Gratitude for: Patients and clients who trust me with their health Collaborators who have welcomed me into their spaces Listeners who tune in, share episodes, and send messages Announcing a short podcast break and a fresh return in February 2026 With new guests, deeper conversations on metabolic health, menopause, lifestyle, breathwork, circadian health and mindset A continued mission: helping you create vibrant health through realistic, sustainable lifestyle medicine If this podcast, my clinic, my book or my talks have supported you in any way this year, I'd love to hear from you. Reach out, leave a review, or share an episode with someone who needs it. Prescribing Lifestyle will be back in 2026—let's keep growing, learning and creating vibrant health together.  

In this episode, I'm joined by Wutti Oparkcharoen , founder of OsteoStrong South Melbourne, for a deep dive into bone health and how to take powerful, science-based steps to prevent and even reverse osteoporosis. Wutti shares how a personal passion for health and a family experience with osteoporosis led him to bring OsteoStrong to Australia. We discuss the revolutionary, evidence-based approach to improving bone density using "osteogenic loading" — specialized, safe machines that let members generate forces five to ten times their body weight in just 10 minutes per week. We cover: The science behind osteoporosis and why standard weight-bearing exercises often aren't enough How osteogenic loading stimulates new bone growth and dramatically improves strength, balance, and posture Why hip, spine, and wrist strength are critical for avoiding injury and maintaining independence as we age Real member stories of building bone, tracking DEXA scan improvements, and regaining confidence Why optimizing hormones, nutrition (especially protein!), sleep, and stress is vital for reversing bone loss The "sinking ship" analogy — why plugging every hole (lifestyle, diet, medical) is essential for success The suite of recovery technologies at OsteoStrong, including red light, vibration, and hydromassage Wutti also shares practical info about membership, safety screening, and how the Discovery Session can help you assess if the program is a fit for your stage of life and bone health. What We Cover in This Episode: Osteoporosis myths and facts Why bone health is about more than calcium and vitamin D The importance of protein, optimal exercise, and menopause management Community, motivation, and real results at OsteoStrong Connect with OsteoStrong: Website: osteostrong.com.au 💚 If you or a loved one wants to build lifelong strength and independence, don't miss this inspiring discussion.

In this fascinating episode, I speak with Katie Kirkland, a certified functional nutrition counselor and registered nurse from Cincinnati, Ohio, who shares her inspiring journey from nurse to functional nutrition coach. Katie opens up about her personal health challenges, including anxiety, depression, gut issues, and cervical dysplasia, and how she transformed her understanding of nourishment—beyond dieting—to a truly individualized, whole-body approach. We explore: The importance of patching health "holes" with a holistic, functional nutrition strategy The vital role of bowel movements and how your poop acts as a free daily health report for your body How to interpret stool color, texture, and frequency to gain insights into hydration, inflammation, digestion, and gut health Key lifestyle pillars she focuses on with clients: blood sugar management, sleep, and regular elimination Strategies to eat for nourishment—with balanced protein, fat, and fiber at every meal Practical tips for eating whole foods, even when dining out or navigating cultural food norms How to identify good-quality meat and prioritizing local, nutrient-dense food choices Why a sustainable, personalized approach beats one-size-fits-all diets Katie also shares her coaching model: a three-month, one-on-one virtual program designed to partner with clients on a marathon of healing aimed at improving long-term health inside and out. What We Cover in This Episode: Understanding the body's signals through bowel health Functional nutrition as a lifestyle, not a diet Eating rainbow-colored fruits and vegetables for fiber diversity Navigating food culture and making nourishing choices on the go Sustainable habits for lasting change   Connect with Katie Kirkland: Website: katiekirklin.com Instagram and LinkedIn: Search Katie Kirkland 💚 This episode is a must-listen for anyone wanting to deepen their connection with their body, understand their gut health, and start making small, impactful changes today.  

In this episode, I have a heartfelt conversation with Dr Zen Zeng—a concert pianist, conference interpreter, professional speaker, and master teacher whose work bridges music, psychology, leadership, and personal growth. Zen draws on decades of international performance and coaching, sharing her journey from perfectionism and burnout to embracing imperfection and self-compassion. Zen introduces her signature STAGE framework—a practical inward journey designed to help high achievers find sustainable excellence without burnout: S: Stillness—learning how to pause, listen deeply, and connect with your true self T: Truth—discovering what really matters to you, beyond societal or ego-driven expectations A: Alignment—living in sync with your core values and purpose, which fuels energy and resilience G: Growth—embracing personal evolution without losing yourself in the pursuit of success E: Expression—showing up authentically, sharing your story, and making your unique mark on the world We discuss why intentional listening is the skill leaders (and humans!) need most, how to develop "imperfectionist" values, and why community and honest conversations are crucial for meaningful, lasting change. Zen also shares insights from her book "Crescendo: A High Achiever's Journey from Perfection to Freedom" and her Imperfectionist Collective—a global community supporting mindful excellence and wellbeing. What We Cover in This Episode: Moving from performance and perfection to authenticity and freedom The warning signs of burnout and how self-awareness can help you course-correct The power of deep listening (not just in music or conversation, but in life) Redefining "success" and building systems for sustainable achievement How to be intentional in what you consume—food, content, relationships, habits The importance of imperfection, letting go, and community Connect with Dr Zen Zeng: Website: zenzeng.net Instagram: @crescendo_with_zen The Imperfectionist Collective: join the waitlist via her website Her book "Crescendo: A High Achiever's Journey from Perfection to Freedom" is available now 💚 Whether you're navigating burnout, seeking deeper meaning, or ready to unlearn perfectionism, this episode is a toolkit for building a more sustainable, connected, and joyful way to achieve.  

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. What We Cover in This Episode: 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 Connect with Dr Olivia Ong 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.  

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. 🔗 Connect with Lita Mae Button 🌐 Website: punchpositive.com 📲 Facebook: Lita Mae Button 🎥 YouTube: Punch Positive 💚 Stay Connected with Me 🌿 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. 💥  

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. 🔗 Connect with Marleen Mour 🌐 thepermanentweightlossmovement.com 📸 Instagram: @marleen.mour 💚 Stay Connected with Me 🌿 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. 💛  

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. What We Cover in This Episode 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 Connect with Amelia Santos 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. What We Cover in This Episode: 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 Connect with Jenn Trepeck 🌐 Website: https://asaladwithasideoffries.com 📱 Instagram: @jenntrepeck 🎙 Podcast: "Salad with a Side of Fries" 💌 Book a free 15-minute chat via her website Stay Connected with Me 💚 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. What We Cover In This Episode: 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 Connect With Naomi Cao 🌐 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. Stay Connected With Prescribing Lifestyle 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. What We Cover in This Episode 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 Connect with Regan Zampogna 🌐 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: p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> How low carb, keto, and even carnivore diets can help reverse metabolic dysfunction p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Why lifestyle medicine is often the missing link in modern health care p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The power of longer consultations and personalized patient care p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> How breathwork and functional breathing improve metabolic health p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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. 🔗 Connect with Minshin Tan 🌐 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. 💚 🔑 Key Topics We Cover: 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

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. — 📌 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 this episode, I sit down with Nayiri Mississian — an accredited Metabolic Health Practitioner and founder of Low Carb & Fasting. Diagnosed with Type 1 Diabetes at just 5 years old, Nayiri shares her powerful story of navigating life, culture, and medicine through decades of change. We talk about her sugar-free childhood in Lebanon, the emotional toll of modern carb-counting advice, and how a return to real food and lifestyle medicine helped her reclaim her health. From vegetarianism to carnivore to a balanced omnivore approach, Nayiri's journey offers deep insight for anyone living with diabetes or supporting someone who is. 💡 Whether you're exploring low carb, managing hormones, or curious about fasting, this episode is full of lived wisdom and practical strategies. 🔑 Key Topics Covered: – Growing up with Type 1 Diabetes in the 1970s – How her family's food culture shaped her health journey – Why modern carb-counting failed her — and what worked instead – Navigating insulin, burnout, and perimenopause – Transitioning from vegetarian to carnivore to omnivore – The emotional side of chronic illness and medical gaslighting – How Nayiri now coaches people with Type 1, Type 2, and insulin resistance 📱 Follow Nayiri and learn more: Website: www.lowcarbandfasting.com Instagram: @lowcarbandfasting — 📲 Follow for more: Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP 🌐 Book a consultation or download free resources via www.mlcclinic.com.au 🩺 This podcast is for educational purposes only and is not medical advice. Please consult your GP before making changes to your health or lifestyle. 💚 Small, consistent changes lead to big results over time. Don't forget to subscribe, leave a review, and share this episode with someone who needs a reminder—it's never too late to start.

In this episode of Prescribing Lifestyle, I'm sharing something very personal—I wrote a book! I never set out to become an author, but after years of working as a Lifestyle GP and seeing how small, consistent changes transform lives, I felt the urge to put it all into a book. This episode takes you behind the scenes of that journey—from joining the Ultimate 48-Hour Author Retreat to pressing send on my final manuscript. Whether you're curious about writing, lifestyle medicine, or just love hearing a good behind-the-scenes story, this episode is for you. What you'll learn in this episode: → Why I decided to write Prescribing Lifestyle: A Doctor's Prescription for Lasting Weight Loss and Vibrant Health → How I planned, wrote, and submitted a full book while running a clinic → What mindset shifts helped me finish it (even when it felt awkward or overwhelming) → Why this book is an extension of my mission to empower patients → The surprising parallels between writing a book and making lifestyle changes → What to expect in the book—and why it's not about perfection 📌 Mentioned in this episode: Prescribing Lifestyle is now available for pre-order via www.mlcclinic.com.au My first book: Low Carb Made Easy Ultimate 48-Hour Author Retreat The mantra that got me through: This is simple. This is easy. This is fun. 💬 Let's Chat: Have you ever wanted to write a book or take on a creative project that felt "too big"? Send me a DM on Instagram or share your thoughts in the comments! Connect with me: Instagram → @dr_charlton_lifestyle_gp Facebook → Dr Charlton Lifestyle GP Website → www.mlcclinic.com.au 🩺 This podcast is for educational purposes only and is not medical advice. Please consult your GP before making changes to your health or lifestyle. 💚 Small, consistent changes lead to big results over time. Don't forget to subscribe, leave a review, and share this episode with someone who needs a reminder—it's never too late to start.

In this episode of Prescribing Lifestyle, I sit down with Toni Morrow, creator of Navigating Lipoedema. Toni shares her deeply personal journey to being diagnosed with lipoedema—a misunderstood, underdiagnosed condition affecting connective tissue and fat distribution, especially in women. From delayed diagnosis to discovering a path through lifestyle changes, Toni now advocates and supports others through her platform, offering resources, treatment tips, and community. If you've ever experienced unexplained leg swelling, pain, or uneven fat distribution—or know someone who has—this episode is for you. 🔎 We talk about: ➡️ What lipoedema is and why it's so often misdiagnosed ➡️ Toni's 12-year journey to diagnosis ➡️ Why hormonal shifts can trigger or worsen symptoms ➡️ Lifestyle changes that made a difference ➡️ How diet, compression therapy, and shockwave therapy helped Toni ➡️ The importance of awareness, advocacy, and better data ➡️ What GPs and practitioners should know about this condition ➡️ How to build a lipoedema-aware treatment plan ➡️ Toni's new clinician directory project 💬 Toni's message is clear: You are not alone, and support is out there. With the right information, awareness, and lifestyle approach, you can take charge of your health. 📲 Connect with Toni: 🔗 Website: navigatinglipoedema.com 📸 Instagram: https://www.instagram.com/navigate_lipoedema/ 💚 If you're a listener navigating your own symptoms or supporting someone who is, share this episode with them—it might just change their life. 🎧 Listen to Prescribing Lifestyle with Dr. Avi Charlton 📍 www.mlcclinic.com.au/podcast 📲 Instagram: @dr_charlton_lifestyle_gp 📘 Facebook: Dr Charlton Lifestyle GP 📌 This episode is not medical advice. Please see your own doctor or book in to see Dr. Avi at Melbourne Low Carb Clinic (in person or via Telehealth Australia-wide).

In this episode of Prescribing Lifestyle, I'm unpacking the truth about collagen. You've seen it everywhere—from beauty products to protein powders—but does collagen really work? And is it worth adding to your daily routine? In this solo episode, I'm breaking down the science, the real food sources, and what I actually recommend for skin, joint, and bone health based on evidence—not hype. This episode came from a request inside my Low Carb Pro membership, and I was surprised by what I found. So if you've been collagen-curious, this one's for you. What you'll learn in this episode: → What collagen is and what it actually does in your body → Why we lose collagen as we age—and what accelerates that loss → The 6 real food sources of collagen I recommend (yes, chicken skin is on the list!) → What studies say about collagen for skin, joints, and bone health → How much collagen you really need based on the research → Whether collagen creams work—or if you're better off drinking it → My personal favourite collagen product and how I use it (hot choc collagen = yes please) 📌 Mentioned in this episode: [Chief Nutrition Collagen Protein – Dark Chocolate & Vanilla flavours] (Find a discount via www.mlcclinic.com.au) Low Carb Pro Membership: Fortnightly Zooms + health coaching 2021 systematic review of hydrolysed collagen & skin health Studies about collagen: Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study 💬 Let's Chat: Do you take collagen? What's your experience been like? Send me a message or DM @dr_charlton_lifestyle_gp and let me know 💚 Connect with me: Instagram → @dr_charlton_lifestyle_gp Facebook → Dr Charlton Lifestyle GP Website → www.mlcclinic.com.au This podcast is for educational purposes only and is not medical advice. Please consult your GP before making changes to your health, diet, or supplements. 💚 Small, consistent changes lead to big results over time. Don't forget to subscribe, leave a review, and share with a friend who might find this helpful!

In this episode, Dr. Avi sits down with Dr. Torkil Færø — Norwegian GP, emergency physician, photographer, and author of The Pulse Cure. They dive into the world of Heart Rate Variability (HRV) and how this one powerful metric can transform the way you monitor stress, recovery, and overall health. From wearables like Garmin and WHOOP to lifestyle shifts in sleep, food, and breathwork, Dr. Færø shares what your heart is trying to tell you — before symptoms even show up. 💡 Whether you're curious about wearable data, want to improve your HRV, or are just starting to track your health, this episode is packed with science, stories, and strategies you'll love. 🔑 Key Topics Covered: – What HRV really tells us about our health – Top causes of hidden stress (hint: food & alcohol) – Devices that track HRV — pros & cons (Garmin, WHOOP, Oura) – How breathwork, cold exposure, fasting & sun can improve recovery – Why lifestyle data empowers patients more than ever before – How Dr. Færø turned personal burnout into a new mission in medicine 📘 Learn more about The Pulse Cure (available on Audible and ebook) 📱 Follow Dr. Torkil on Instagram: @doc_torkil — 📲 Follow for more: Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP 🌐 Book a consultation or download free resources via www.mlcclinic.com.au

In this episode of Prescribing Lifestyle, I celebrate one whole year since launching this podcast. It's been an incredible journey sharing 90 episodes filled with real stories, expert advice, lifestyle tips, and breathwork sessions to help you take control of your health—one small step at a time. I share my top downloaded episodes, the ups and downs behind the mic, listener success stories (like Katherine's park run!), and exciting things to come—including my upcoming book Prescribing Lifestyle, more events, and future video episodes. Whether you've been here since Episode 1 or just joined in, thank you for being part of this growing community 💚 🎧 Tune in to hear: – The most popular episodes so far – My personal highlights and reflections – How lifestyle medicine is transforming lives – Upcoming events, books, and breathwork sessions – What's next for the podcast and community 🔗 Want to learn more or join the journey? Head to my website to explore free resources, courses, and book a session: 🌐 www.mlcclinic.com.au 📩 Stay connected Instagram: dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP 🎙 Listen on Spotify, Apple Podcasts & Libsyn – Prescribing Lifestyle 📘 Grab the Low Carb Made Easy ebook or register your interest in my new book Prescribing Lifestyle 💚 If you don't look after yourself, you can't look after anybody else. Thanks for listening—and here's to another amazing year of prescribing lifestyle.

In this episode of Prescribing Lifestyle, I sit down with Connie Paglianiti, motivational speaker, author, and founder of We Socialise. Connie shares her raw and powerful story—from running successful large-scale events to serving time in prison after a devastating mistake. We talk about shame, addiction, the prison system, and what it means to truly start over. Connie opens up about the bullying she faced behind bars, the toll on her family, and how she rebuilt her life with purpose, grit, and a fierce drive to help others. 💚 This conversation is a reminder that healing is possible, growth is always an option—and no one is ever too far gone for a second chance. What We Covered in This Episode Connie's Journey: From award-winning events to incarceration, and what she learned about herself along the way. The Power of Vulnerability: Why hiding pain can be more dangerous than facing it—and how being open transformed Connie's life. What Prison Was Really Like: The truth about bullying, isolation, and the impact of COVID lockdowns in jail. Rebuilding After Rock Bottom: How Connie found her voice again through study, public speaking, and sharing her story with the world. Helping Others Through Addiction & Recovery: Her work with Gambler's Help, and why she's passionate about breaking the stigma. Key Takeaways You are never too old—or too broken—to start again. Vulnerability is a strength that opens the door to real transformation. Support, community, and purpose are vital in healing from trauma or addiction. One person's story can spark change in many others. Resources & Links Speaking & Books: https://speaking.conniepaglianiti.com Event Services: https://wesocialise.com.au LinkedIn: Connie Paglianiti Facebook: We Socialise 📚 Coming Soon: From the Shadows into the Light (April 2025) Chainless & Fearless: The Four Ways to Transformation My Unforgettable Story – co-authored best-seller now available Connect with Me Website: www.mlcclinic.com.au Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP YouTube: @avicharlton Let's Stay Connected 💚 If you enjoyed this episode, don't forget to subscribe, leave a review, and share it with a friend who might need to hear this. 🌐 For more support around low carb living, lifestyle medicine, and wellness, visit www.mlcclinic.com.au. Disclaimer The information shared in this podcast is for educational purposes only and not intended as medical advice. Always consult your healthcare professional before making any changes to your lifestyle or treatment plan.

In this Episode of Prescribing Lifestyle Podcast powerful return episode, I reconnect with Julia Rudakova, naturopath and founder of Oxygen Revolution. Julia specialises in breathwork, functional health, and holistic healing. This time, we dive deep into one of her favourite topics: sunlight as medicine ☀️ From morning light to junk light, we explore how natural light affects your hormones, mood, metabolism, and even fertility. We also chat about breath training for kids and adults, and how simple tools—like natural light and nasal breathing—can transform health from the inside out. What We Covered in This Episode Reconnecting with Julia: Catching up since Episode 33 (recorded live in the MLC Clinic!) Why sunlight is more than vitamin D—and how it primes our biology for health. The link between artificial light and hormonal imbalances. How to get morning light—even on a cloudy day (and why it matters). Circadian rhythms and cortisol, melatonin, thyroid, and insulin health. Sunglasses, sunscreen, and the myths that keep us disconnected from nature. Light as a hormonal signal: how your eyes send messages to the rest of your body. How food, fats, and inflammation affect your sun tolerance. The dangers of 'junk light' indoors—and how to swap it out. Julia's resources on breathwork for kids and adults. Real client stories: from improved fertility to reduced perimenopausal symptoms. Key Takeaways ✔ Sunlight is free medicine—use it wisely and daily. ✔ Get outside in the morning for at least 10 minutes without sunglasses. ✔ Reduce artificial light exposure after sunset to support hormone balance. ✔ Nutrition, healthy fats, and gut health all play a role in how you absorb sunlight. ✔ You don't need to do everything—just start small and build from there. ✔ Breathwork and light therapy are powerful tools for women's health, emotional regulation, and nervous system support. Resources Mentioned Julia Rudakova – Oxygen Revolution 🔗 www.oxygenrevolution.com.au 📸 Instagram @oxygen_revolution 📘 Facebook – Julia Rudakova 🛍️ Online Shop – includes: The Four Journeys (Breathing Book for Kids) Your Breathing Coach The Medicine of Light Webinar (rental) Shop Blue Light Blockers + Amber Light Bulbs 🔗 Block Blue Light Australia (non-affiliate) 🎧 Listen to our first episode together – Episode 33: The Oxygen Revolution with Julia Rudakova Connect with Me (Dr. Avi Charlton) Website: www.mlcclinic.com.au Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP YouTube: @avicharlton Let's Stay Connected 💬 If you found this episode helpful, please share it with your community 🧠 Want more tips on breath, low carb living, or stress support? Subscribe to the podcast and stay in the loop 🌿 Explore free resources + my Low Carb Made Easy eBook via mlcclinic.com.au Disclaimer This podcast is for educational purposes only. It is not a substitute for medical advice. Please consult your healthcare provider before making changes to your diet, lifestyle, or medication.

In This Episode of Prescribing Lifestyle Podcast, I guide you through a deeply calming 20-minute breathwork practice designed to help you wind down, relax your nervous system, and prepare for a restful night's sleep. Whether you're new to breathwork or already using it as a tool for stress relief, this session is a beautiful way to reconnect with your body and breath. 💤 Ideal for evenings or any moment when you need to pause, reset, and return to calm. What We Covered in This Episode 🌬️ Superhero stance: How to breathe deeply into your ribs and feel your breath moving your body 🛏️ Body scan + grounding techniques to invite relaxation and stillness 🧘‍♀️ Box breathing: A method used to regulate your nervous system and calm racing thoughts 💚 Coherent breathing: Inhale and exhale in rhythm to bring your heart rate and emotions into balance 🔁 Breath ladder technique: A guided breath extension practice to deepen relaxation step by step 🍃 Light breath practice: Finish with whisper-light breathing to quiet the mind and body This is more than just breathwork—it's a moment of self-care, presence, and reconnection with yourself. You can return to this episode any time you need a reset. Key Takeaways ✔ Breath is a powerful tool for calming the nervous system ✔ Longer exhales help shift the body into rest-and-digest mode ✔ Breath awareness can improve sleep, mood, and emotional regulation ✔ There is nothing to fix—only to feel and allow ✔ You are grounded, you are enough, you are safe Resources Mentioned 📘 Free eBook: Low Carb Made Easy – Download via www.mlcclinic.com.au 🛍️ Visit the Online Store: www.mlcclinic.com.au Connect with Me Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP Website: www.mlcclinic.com.au YouTube: @avicharlton Join the Community 💬 Share this episode with someone who could use a moment of calm 🧠 Join our Facebook group Melbourne Low Carb Connect 📩 Subscribe and leave a review—it helps us grow and reach more listeners Disclaimer This podcast is for educational purposes only and is not medical advice. Always consult your healthcare provider before making changes to your lifestyle or health routines.

In this inspiring episode, I chat with Melissa Bee—health coach, wellness advocate, and founder of the upcoming Carnivore Live event happening in Melbourne this April. Melissa shares her personal transformation through lifestyle change, her introduction to the carnivore diet, and how it helped her reclaim her energy, strength, and wellbeing. We also talk about the power of community, mindset, and muscle—and why events like Carnivore Live are helping people connect and thrive. What We Covered in This Episode Meet Melissa Bee: From burnout and chronic symptoms to bodybuilding and coaching—how Melissa's health journey led her to carnivore. The Evolution of Carnivore Live: Why she launched this in-person event, what makes it different, and how it's uniting the low carb and carnivore community in Australia. Women, Wellness & Weight Loss: How women in their 40s and beyond can rediscover their vitality by putting themselves first—without guilt. Carnivore, Keto, or Low Carb? How Melissa approaches nutrition with flexibility and personalisation. The Role of Mindset + Movement: Why muscle-building, fasting, and mental health are key to long-term success. What to Expect at Carnivore Live: Sneak peek into the speaker line-up, event format, and who should attend (spoiler: it's not just for carnivores!). Key Takeaways ✔ You don't need to go 100% carnivore to benefit—start with what works for you. ✔ Building muscle is essential for health, especially in midlife. ✔ Real-life connection and community matter more than ever. ✔ You are allowed to put yourself first—and it can change everything. ✔ The right support and mindset can transform not just your body, but your whole life. Resources + Links Mentioned 🎟 Grab your tickets to Carnivore Live Melbourne: https://www.trybooking.com/events/landing/1350925 📲 Follow Melissa Bee: @melissabee.au 📲 Follow the event: @carnivorelive Connect with Me Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP Website: www.mlcclinic.com.au Podcast Platforms: Spotify | Apple Podcasts | Libsyn Join the Community 💬 Share this episode with someone curious about carnivore or low carb. 🧠 Join our Melbourne Low Carb Connect Facebook group for support + inspiration. 📩 Subscribe, leave a review, and stay connected—your feedback helps us grow! Disclaimer This podcast is for educational purposes only and is not medical advice. Please consult your healthcare provider before making any changes to your diet or lifestyle.

In this episode, I'm joined once again by my good friend and fellow GP, Dr. Nelu Dharmapriya from Whole Food Revolution. She's a passionate advocate for metabolic health and low carb living—especially in South Asian and Asian communities like ours. As two doctors with cultural backgrounds from Sri Lanka and China, we opened up about the unique challenges (and opportunities!) we face when it comes to food, family, and health. This one's close to my heart 💚 💡 What We Talked About: Why people from Asian and South Asian backgrounds are at higher risk for metabolic diseases like type 2 diabetes—even if they're not overweight. Dr. Nelu's personal experience reversing pre-diabetes and improving her health through low carb living—and how that journey mirrored my own. The concept of TOFI (thin on the outside, fat on the inside)—a common but hidden issue in our communities. The truth about rice, fried foods, sugary drinks, and constant snacking—and what small changes can actually make a difference. How to prioritise protein (even for vegetarians) and why it matters so much for our long-term health. The cultural challenges we face at social gatherings, with family expectations, and inherited habits—and how we can lovingly challenge those norms. The role of fasting, resistance training, and mindset work as part of true lifestyle change. Stories + Resources Dr. Nelu also shared: A powerful story of a Melbourne-based South Asian engineer who transformed his metabolic health after attending her workshop. A South Asian woman who found healing not just through food, but also by shifting her mindset and stress habits. A free online hub of resources for South Asians (and everyone!) wanting to take charge of their health. Links + Resources Mentioned 🧠 Access Dr. Nelu's free resources and courses: Whole Food Revolution 📺 YouTube: Whole Food Revolution 📘 My Free eBook – Low Carb Made Easy: www.mlcclinic.com.au Connect with Me Instagram: @dr_charlton_lifestyle_gp Website: www.mlcclinic.com.au Facebook: Dr Charlton Lifestyle GP Join the Community 💬 Share this with someone who might need to hear it—especially if they come from our cultural background. 🧠 Join my free Facebook group Melbourne Low Carb Connect for support, recipes, and real conversations. 🎧 And if you enjoyed this episode, please subscribe and leave a review—it helps us reach more people with this message. Disclaimer This podcast is for general educational purposes only and should not be taken as medical advice. Please consult your own doctor before making any major changes to your lifestyle.

In this episode, I share something very special and exciting — my live interview on 3AW Breakfast Radio with Tom Elliott. 💡 Here's What I Shared: How I unexpectedly got invited on air while driving my kids to school (well, my 16-year-old was driving! 🚗) What it was like to chat with one of Melbourne's top radio hosts My explanation of the keto diet and low carb eating in everyday, simple terms Practical swaps and real food examples 🎧 You'll also hear the full radio segment — including Tom's thoughts on giving low carb a try himself! Key Takeaways ✔ The keto diet is about switching your body from burning sugar to burning fat ✔ Real food like meat, eggs, veggies, and good fats can be delicious AND sustainable ✔ You can enjoy low carb versions of your favourites — from lasagna to wine ✔ Small changes (like ditching toast or cutting back on rice) can make a big difference ✔ Spreading the word matters — public conversations help break down nutrition myths Listen Now 🎧 Find the episode on Spotify, Apple Podcasts, or Libsyn 🌐 Or head to www.mlcclinic.com.au/podcast Connect with Me Website: www.mlcclinic.com.au Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP YouTube: @avicharlton Let's Stay Connected 💚 If you enjoyed this episode, don't forget to subscribe, leave a review, and share it with your friends and family. 🌐 Join my Facebook group, Melbourne Low Carb Connect, to connect with like-minded individuals. Disclaimer The information shared in this podcast is for educational purposes only and is not medical advice. Always consult your healthcare professional before making changes to your lifestyle or diet.

In This Episode of Prescribing Lifestyle Podcast, I share my reflections and key takeaways from attending the Regenerate Summit 2025—a powerful day of connection, learning, and inspiration with thought leaders in low carb, regenerative health, and lifestyle medicine. 💡 What I Covered in This Episode: Highlights from the Regenerate Summit 2025: Hosted by Dr. Max Gulhane and Simon Lewis (@howtocarnivore) with special guests including MC @scottybrizzle and comedian @rupert_degas. Dr. Gary Fettke's Talk – "Is it Safe to Eat Real Food?" Natalie West's Talk – "Brain, Heart and Gut Coherence" Dr. Max Gulhane's Talk – "Sunlight and Cancer: Beyond Skin Deep" Anthony Chaffee's Pre-recorded Talk Rachel Ward's Talk – "From Actress to Regenerative Farmer" Key Takeaways ✔ Real food is not the enemy—processed foods and dietary dogma are. ✔ Our emotional relationship with food is often formed in early childhood. ✔ Vitamin D and sunlight are powerful tools for prevention and healing. ✔ Regenerative farming is a path toward healing people and the planet. ✔ Relearning how to nourish your brain, body and spirit is key to lifestyle transformation.  Connect with the Speakers  @isupportgary – Dr. Gary Fettke  @natalie.e.west – Natalie West @maxgulhanemd – Dr. Max Gulhane  @anthonychaffeemd – Dr. Anthony Chaffee @rachelwardofficial – Rachel Ward @scottybrizzle – MC and health content creator @rupert_degas – Comedian and voice artist @howtocarnivore – Simon Lewis @regenerate.aus – Regenerate Conference Connect with Me Website: www.mlcclinic.com.au Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP YouTube: @avicharlton If you enjoyed this episode, don't forget to subscribe, leave a review, and share it with your friends and family. 🌐 Join my Facebook group, Melbourne Low Carb Connect, to continue the conversation.  Disclaimer: The information shared in this podcast is for educational purposes only and is not medical advice. Always consult your healthcare professional before making changes to your lifestyle or diet.

In This Episode of Prescribing Lifestyle Podcast I'm joined by Faye Chan, an expert in EFT Tapping (Emotional Freedom Techniques). We discuss how EFT can help regulate emotions, manage stress, and break free from cravings and emotional eating patterns. 💡 What is EFT Tapping? A scientifically backed technique combining acupressure points and cognitive therapy. Helps regulate emotions by calming the nervous system and unblocking energy flow. Over 300+ clinical trials support its effectiveness for anxiety, trauma, stress, and food cravings. 💡 What We Covered in This Episode: Understanding EFT Tapping: What it is, how it works, and why it's effective. How Emotions Manifest in the Body: Why stress, cravings, and habits are deeply rooted in subconscious patterns. Tapping for Cravings & Emotional Eating: Real client examples of how EFT helped break chocolate and nut addictions. The Science Behind EFT: The role of the amygdala, limbic system, and how tapping rewires emotional responses. Faye's Personal Journey: How she transitioned from a corporate career into holistic wellness and why EFT is her passion. Live Tapping Demonstration: A practical walkthrough of EFT tapping for cravings and emotional triggers. Key Takeaways ✔ Tapping accesses the subconscious mind, helping to unhook emotional attachments to food and habits. ✔ It's not just about willpower—cravings are often emotional responses tied to past experiences. ✔ EFT is scientifically validated with over 300+ clinical studies proving its benefits for stress, anxiety, trauma, and cravings. ✔ Self-acceptance and emotional awareness are key to breaking free from negative habits. ✔ You can use EFT to manage stress, emotional eating, and self-sabotaging behaviors. Resources Mentioned The Tapping Solution – Free Tapping Meditations Dr. Peta Stapleton – EFT Research & Books Living Well with Faye – EFT Coaching & Mentorship Connect with Faye Chan Instagram: @livingwellwithfay Facebook: Living Well with Faye Connect with Me Website: www.mlcclinic.com.au Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP YouTube: @avicharlton Let's Stay Connected 💚 If you enjoyed this episode, don't forget to subscribe, leave a review, and share it with your friends and family. 🌐 Join my Facebook group, Melbourne Low Carb Connect, to continue the conversation. Disclaimer The information shared in this podcast is for educational purposes only and is not medical advice. Always consult your healthcare professional before making changes to your lifestyle or diet.

In this episode of the Prescribing Lifestyle podcast, I'm joined by nutritionist and keto health coach, Carla Carter (@keto_by_design). Together, we're making an exciting announcement about a brand-new program that combines medical expertise with personalised coaching to help you achieve sustainable health and metabolic transformation. What We Covered in This Episode Carla's Health Journey & Coaching Approach How she transitioned from low-carb to keto and reversed fibromyalgia symptoms. The power of nutrition and behavioural strategies for long-term success. Her background in health psychology and how it supports her coaching. Our Exciting Announcement: Metabolic Makeover Low Carb Program! A comprehensive doctor + health coach program designed for lasting results. What's included in the program: ✅ Session 1: Initial consult with Dr. Avi – blood tests, smart scale scan, personalised diet plan. ✅ Session 2: Coaching with Carla – mindset, accountability, and support. ✅ Session 3: Follow-up with Dr. Avi – review blood test results and track progress. ✅ Sessions 4-6: Ongoing coaching with Carla – deep dive into nutrition, habits & consistency. ✅ Exclusive access to online courses: Benefits of Low Carb & Complete Guide to Low Carb. ✅ Low Carb Pro Membership – fortnightly support via live Zoom sessions. Why This Program is a Game-Changer Bridges the gap between medical advice & real-world implementation. Supports both physical and mental health. Provides structured accountability and personalised coaching. Saves you money with a bundled, all-in-one package! Upcoming Events – Come Meet Us! 📅 March 23 – Regenerate Conference (Melbourne) 📅 April 26 – Carnivore Live Event (Pullman Hotel, Melbourne) We'll have a booth at both Regenerate and Carnivore Live – come say hi! Resources & How to Join the Metabolic Makeover Program Book a FREE 15-minute discovery call with Dr. Avi: www.mlcclinic.com.au Follow Carla for tips & coaching: 🔗 Website: www.ketobydesign.com.au 🔗 Instagram: @keto_by_design Join the Low Carb Pro Membership: www.mlcclinic.com.au Connect with Us 💚 Dr. Avi Charlton Website: www.mlcclinic.com.au Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP YouTube: @avicharlton 📩 Carla Carter – Keto By Design Website: www.ketobydesign.com.au Instagram: @keto_by_design Let's Stay Connected If you enjoyed this episode, don't forget to subscribe, leave a review, and share it with your friends and family. Disclaimer The information shared in this podcast is for educational purposes only and is not a substitute for medical advice. Always consult your healthcare professional before making changes to your diet or lifestyle.

Menopause is a huge transition in a woman's life, yet it's often misunderstood and not talked about enough. In this episode, I'm sharing my personal journey approaching 50 and how I'm preparing for menopause, plus the key insights I gained from attending the So Hot Right Now Menopause Conference in Sydney. We'll unpack the myths around hormone therapy, why so many women struggle with weight gain and insulin resistance, and how nutrition, strength training, and stress management can help women thrive—not just survive—during menopause. What I Covered in This Episode 1️⃣ The Reality of Menopause Why menopause isn't just about hot flushes—it affects mood, sleep, brain function, and more. How hormonal changes impact insulin resistance, weight gain, and energy levels. The common misconceptions about menopause that leave many women suffering in silence. 2️⃣ The Truth About Hormone Therapy (MHT) Debunking the myths: Is HRT really safe? Understanding estrogen, progesterone, and testosterone therapy. The real benefits of MHT beyond symptom relief—think brain health, heart health, and bone strength. What I've learned as a GP—and why I'm now prescribing MHT more to help women feel their best. 3️⃣ Why Lifestyle Matters in Menopause Nutrition: Why increasing protein and reducing processed carbs & sugar is critical. Strength Training: Why walking alone isn't enough—women need to lift heavy to maintain muscle & bone health. Stress Management: The role of breathwork, mindfulness, and nervous system regulation in managing symptoms. Circadian Health: How morning sunlight & reducing blue light at night can improve sleep & hormone balance. 4️⃣ My Personal Approach to Menopause How I'm proactively preparing for menopause and balancing lifestyle, nutrition, and stress management. Why I'm continuing to learn, unlearn, and relearn about menopause to provide better care for my patients. The key mindset shifts every woman needs to embrace this transition with confidence & vitality. Key Takeaways 💡 Menopause is more than just hot flushes—it affects your brain, metabolism, sleep, and overall well-being. 💡 MHT is safe and effective for many women—it's time to break the stigma and have open conversations. 💡 What worked for your body before menopause may not work now—adjusting nutrition & exercise is key. 💡 Strength training is non-negotiable for muscle, bone, and metabolic health—every woman needs to lift heavy. 💡 Managing stress & improving sleep through circadian health and mindfulness makes a huge difference. Resources Mentioned 📖 Low Carb Made Easy Ebook – Learn how to optimize your nutrition & lifestyle for menopause and beyond! Grab it here: www.mlcclinic.com.au 📍 Book an appointment with Dr. Avi Charlton – Get personalized menopause & lifestyle support. Visit www.mlcclinic.com.au 📚 So Hot Right Now Menopause Conference – Learn more about the event and its key speakers. Connect with Me 🌐 Website: www.mlcclinic.com.au 📲 Instagram: @dr.avi.charlton 📘 Facebook: MLC Clinic 🎥 YouTube: @avicharlton Let's Stay Connected 💚 If you enjoyed this episode, subscribe, leave a review, and share it with a friend who needs this information! 🌐 Join my Facebook group, Melbourne Low Carb Connect, for more discussions on menopause & healthy aging. Disclaimer The information shared in this podcast is for educational purposes only. It is not medical advice. Always consult your healthcare professional before making changes to your lifestyle or diet.

In this episode, I sit down with Dr. Lisa Vaughan, an osteopath, DNA consultation practitioner, and Nordic walking advocate, to dive into how movement, light exposure, and nutrition can transform your health. Lisa shares her personal health journey—from struggling with lifelong gut issues, uncontrolled asthma, and Hashimoto's disease to thriving on a low-carb, carnivore lifestyle and using movement as medicine. We Discuss: ✅ Osteopathy – What it is and how it helps with chronic pain and mobility ✅ Lisa's Health Journey – How she reversed Hashimoto's, improved gut health, and eliminated asthma ✅ Nordic Walking – Why walking with poles is a game-changer for fitness, joint health, and longevity ✅ The Role of Circadian Health – How morning light exposure and reducing artificial light improve sleep, metabolism, and overall well-being ✅ Grounding & Rucking – Simple ways to boost bone density, movement efficiency, and energy ✅ Genetic-Based Nutrition – How DNA testing can help personalise diet and lifestyle choices Key Takeaways: 💡 Food is medicine, but it's about finding what works for you 💡 Nordic walking activates 90% of muscles and enhances cardiovascular fitness 💡 Sunlight and movement are free medicine—prioritising these daily is crucial 💡 Weight loss & metabolic health require long-term, sustainable strategies 💡 Grounding & rucking can enhance strength, stability, and overall well-being Lisa is passionate about helping others reclaim their health through movement, functional medicine, and lifestyle interventions. Where to Find Dr. Lisa Vaughan: 📌 Website: www.drlisaosteo.com.au 📌 Instagram: @drlisaosteo 📌 Nordic Walking Instagram: @insyncnordicwalkers33 🎧 Tune in now and discover how simple lifestyle shifts can make a huge impact on your health! 👉 Links & Resources: 🔗 Low Carb Made Easy eBook 🔗 Lisa's Nordic Walking Community 🔗 More About Circadian Health & Light Exposure Loved this episode? Don't forget to subscribe, leave a review, and share it with your friends! Together, we can make a positive impact on health and well-being. Until next time, stay healthy and happy! 💚

In this episode, I welcome Dr. Angela Kwong, a dedicated Weight Loss GP and founder of Enlighten Me, a medically supervised weight management program. This is her second time on the podcast, and we're thrilled to have her back to share even more insights into sustainable weight loss, metabolic health, and practical strategies for improving overall well-being. Dr. Angela brings her extensive clinical experience and passion for evidence-based obesity management to the conversation. We discuss the complexities of weight loss, why muscle preservation is key, and how protein intake plays a crucial role in achieving long-term success. This episode is packed with valuable insights as we explore: ✅ The evolution of weight loss medicine in Australia ✅ Why protein intake is critical for sustainable weight loss ✅ The common mistakes in weight loss shakes and meal replacements ✅ How to balance real food with supplementation ✅ The science behind Enlighten Me Shake – what makes it different Angela shares her insights as a GP and entrepreneur, explaining why gut health, muscle preservation, and real food principles are essential in any weight loss journey. Resources & Links 🔗 Australian Weight Loss Summit Replay: awlsummit.com.au 🔗 Enlighten Me Program: enlightenme.upliftmed.au 🔗 Enlighten Me Shake: Buy Here Get in Touch with Dr. Angela Kwong 📍 Website: enlightenme.com.au 📍 Instagram: @drangelakwong Want More? 📩 Grab my FREE eBook – Low Carb Made Easy! Learn the basics of low-carb eating, meal plans, food lists, and recipes to simplify your health journey! 👉 Visit: www.mlcclinic.com.au The information shared in this podcast is for educational purposes only and is not a substitute for medical advice. Always consult your healthcare professional before making lifestyle or dietary changes.

In this episode of Prescribing Lifestyle, we dive into the power of breathwork—your natural tool for energy, focus, and relaxation. Key Techniques Covered Nasal Unblocking Exercise – Clear congestion & breathe easier Superman Hold / Power Pose – Boost posture & confidence Body Scan Awareness – Relax tension & improve mindfulness Balanced & Coherent Breathing – Regulate breath & heart rate Box Breathing – A Navy SEAL technique for calm & focus LSD Breathing (Long, Slow, Deep) – Train your body for optimal oxygen use Key Takeaways Breathwork can enhance focus, reduce stress, and improve sleep. Simple techniques can help clear airways, improve oxygen flow, and balance the nervous system. Practicing breath control can lead to better energy, relaxation, and overall well-being. Resources Mentioned 🌍 Website: www.mlcclinic.com.au 📲 Instagram: @dr_charlton_lifestyle_gp 📘 Facebook: Dr Charlton Lifestyle GP 📺 YouTube: @avicharlton Connect with Me ✨ Loved this episode? Subscribe, leave a review, and share with your friends! 🌿 Want to improve your breathing & well-being? Let's chat at www.mlcclinic.com.au. The information shared in this podcast is for educational purposes only and is not a substitute for medical advice. Always consult your healthcare professional before making lifestyle or dietary changes.