Prescribing Lifestyle with Dr Avi Charlton
"Prescribing Lifestyle" is your go-to podcast for all things health, wellness, and personal development. Hosted by Dr Avi Charlton, low carb GP. She interviews experts in the fields of nutrition, fitness, psychology, and more. This podcast dives deep into the science behind living your best life. Whether you're seeking practical tips for healthy eating, strategies for managing stress, or inspiration for creating positive habits, "Prescribing Lifestyle" delivers insightful conversations and actionable advice to empower you on your journey to optimal well-being. Tune in to learn how to cultivate a lifestyle that promotes vitality, resilience, and fulfilment.
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Episode 120. Resilience, Menopause & Vibrant Health: My Honest 2025 Reflection
12/12/2025
Episode 120. Resilience, Menopause & Vibrant Health: My Honest 2025 Reflection
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.
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Episode 119. Building stronger bones with Wutti
11/19/2025
Episode 119. Building stronger bones with Wutti
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: 💚 If you or a loved one wants to build lifelong strength and independence, don't miss this inspiring discussion.
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Episode 118. What our poop tells us with Katie Kirklin
11/12/2025
Episode 118. What our poop tells us with Katie Kirklin
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: 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.
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Episode 117. How to be an Imperfectionist with Dr Zen Zeng
11/05/2025
Episode 117. How to be an Imperfectionist with Dr Zen Zeng
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: 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.
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Episode 116. Spinal cord injury and burnout with Dr Olivia Ong
10/29/2025
Episode 116. Spinal cord injury and burnout with Dr Olivia Ong
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: Neurofit app (with discount code): 💚 This episode offers hope and actionable tools for anyone facing trauma, chronic stress, or burnout.
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Episode 115. Punch Positive with Lita Mae Button
10/22/2025
Episode 115. Punch Positive with Lita Mae Button
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: 📲 Facebook: Lita Mae Button 🎥 YouTube: Punch Positive 💚 Stay Connected with Me 🌿 Order my book Prescribing Lifestyle: 📱 Instagram: 📘 Facebook: Dr Charlton Lifestyle GP 🎧 Listen on Spotify: 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. 💥
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Episode 114. Self Love for Permanent Weight loss with Marleen Mour
10/15/2025
Episode 114. Self Love for Permanent Weight loss with Marleen Mour
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 🌐 📸 Instagram: 💚 Stay Connected with Me 🌿 Pre-order my new book Prescribing Lifestyle: 📱 Instagram: 📘 Facebook: Dr Charlton Lifestyle GP 🎧 Listen on Spotify: 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. 💛
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Episode 113. From Flow to Function: Lymph, Lipoedema, Pelvic Floor & Bowel Health Explained with Physiotherapist Amelia Santos
10/08/2025
Episode 113. From Flow to Function: Lymph, Lipoedema, Pelvic Floor & Bowel Health Explained with Physiotherapist Amelia Santos
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: Lipoedema info/support: 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.
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Episode 112. Salad with a side of Fries with Jenn Trepeck
10/01/2025
Episode 112. Salad with a side of Fries with Jenn Trepeck
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: 📱 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: 📱 Instagram: 📘 Facebook: 🎧 Listen on Spotify: 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!
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Episode 111. Thriving through divorce and life’s big changes
09/24/2025
Episode 111. Thriving through divorce and life’s big changes
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: 💼 LinkedIn: 📸 Instagram: 📘 Facebook: 👩👧👦 Sydney Single Mums Hub: 👥 Sydney Friends: 💚 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: 🔗 Podcast, free resources & community: 📱 Instagram: 📘 Facebook: 🎥 YouTube: 🎧 Listen on Spotify: 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!
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Episode 110. Core Foundations of posture and movement with Regan Zampogna
09/17/2025
Episode 110. Core Foundations of posture and movement with Regan Zampogna
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: 📱 Instagram / Facebook / TikTok: @corefoundationspt 🏢 Studio: Level 1, 18-20 South Concourse, Beaumaris, VIC 3193 🔗 Connect with Me 🌐 Website: 🌐 Breathwork: 📖 Book: Prescribing Lifestyle (coming soon) 📱 Instagram: 💼 LinkedIn: 🎥 YouTube: 📘 Facebook: 💚 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!
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Episode 109: Prescribing Lifestyle – My Journey with Low Carb, Keto & Lifestyle Medicine to Reverse Diabetes
09/10/2025
Episode 109: Prescribing Lifestyle – My Journey with Low Carb, Keto & Lifestyle Medicine to Reverse Diabetes
In this episode of the True Form Podcast, I had the pleasure of joining host Jack Graham to share my journey as a doctor moving from traditional medicine into low carb, keto, and lifestyle-based health care. As the founder of the Melbourne Low Carb Clinic and host of the Prescribing Lifestyle podcast, I’ve worked with many patients to help them reverse type 2 diabetes, lose weight, reduce medications, and regain control of their health. In this conversation, Jack and I dive into some of the key lessons I’ve learned along the way about nutrition, lifestyle medicine, and the importance of truly listening to patients. 🔑 What We Cover in This Episode: How low carb, keto, and even carnivore diets can help reverse metabolic dysfunction Why lifestyle medicine is often the missing link in modern health care The power of longer consultations and personalized patient care How breathwork and functional breathing improve metabolic health A sneak peek into my upcoming book Prescribing Lifestyle: A Doctor’s Prescription into Lasting Weight Loss and Vibrant Health If you’re curious about reversing diabetes naturally, improving your metabolic health, or simply want to understand how food and lifestyle shape your wellbeing, this episode is packed with practical and inspiring insights. 🔗 Connect with Me 🌐 Website: 🌐 Breathwork: 📖 Book: Prescribing Lifestyle (coming soon) 📱 Instagram: 💼 LinkedIn: 🎥 YouTube: 📘 Facebook: 🎧 Listen to my episode on Spotify, Apple Podcasts, or YouTube of Jack Graham:
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Episode 108. A food technologist’s view of ultra-processed foods with Min Sheen Tan
08/27/2025
Episode 108. A food technologist’s view of ultra-processed foods with Min Sheen Tan
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: 📖 Book: 📱 Instagram: 🎥 TikTok: 💼 LinkedIn: 💚 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 .
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Episode 107. Parenting through the teen years with Philipa Gleeson-Payne
08/20/2025
Episode 107. Parenting through the teen years with Philipa Gleeson-Payne
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: 📸 Instagram: 📘 Facebook: 📕 Order my book: Prescribing Lifestyle: A Doctor’s Prescription for Lasting Weight Loss & Vibrant Health Coming September 2025 → 📲 Stay connected: Instagram: Facebook: Podcast: Prescribing Lifestyle Website:
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Episode 106. Staying positive through a SH1T load of health challenges with Emmilia O’Sullivan
08/13/2025
Episode 106. Staying positive through a SH1T load of health challenges with Emmilia O’Sullivan
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: 📱 Instagram: 📘 Facebook: 🎧 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 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.
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Episode 105. Transforming lives through an online program with Donna Aston
08/06/2025
Episode 105. Transforming lives through an online program with Donna Aston
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: 📲 Instagram: 🎧 Listen to more episodes of Prescribing Lifestyle on your favourite platform: 🔗 🔗 🔗 📚 Pre-order my new book: Prescribing Lifestyle A doctor’s prescription for lasting weight loss and vibrant health Pre-order now at 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.
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Episode 104. Defeating Diabetes with Prof Peter Brukner
07/30/2025
Episode 104. Defeating Diabetes with Prof Peter Brukner
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: 🌐 🌐 📚 A Fat Lot of Good and The Diabetes Plan by Dr Peter Brukner 🎓 📸 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 — Stay Connected: Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP Podcast: Prescribing Lifestyle Website: 💬 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.
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Episode 103. What I learnt from the Circadia Health Retreat
07/24/2025
Episode 103. What I learnt from the Circadia Health Retreat
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: Instagram: @maxgulhanemd Retreat Info: 📘 Pre-order my book: Prescribing Lifestyle: A Doctor’s Prescription for Lasting Weight Loss & Vibrant Health Coming September 2025 → 📲 Stay Connected: Instagram: @dr_charlton_lifestyle_gp Facebook: Dr Charlton Lifestyle GP Podcast: Prescribing Lifestyle Website: 💬 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.
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Episode 102. How to get a good night sleep with Dr Barton Jennings
07/18/2025
Episode 102. How to get a good night sleep with Dr Barton Jennings
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: YouTube Channel: Buzzpod & Night Shift sleep positioners Light therapy glasses: 📘 Pre-order my book Prescribing Lifestyle: A Doctor’s Prescription for Lasting Weight Loss & Vibrant Health Coming September 2025 — Pre-orders now open at 📲 Stay connected Instagram: Facebook: Podcast: Prescribing Lifestyle Website: 💌 If this episode spoke to you, please share it with a friend, leave a review, or message me. I love hearing from you!
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Episode 101. Living with Purpose with Dr Dan
07/09/2025
Episode 101. Living with Purpose with Dr Dan
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 🎁 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 📲 Stay connected Instagram: Facebook: Podcast: Prescribing Lifestyle Website: 💌 If this episode spoke to you, please share it with a friend, leave a review, or message me. I love hearing from you!
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100. 100 Episodes in: Why Celebrating matters
07/02/2025
100. 100 Episodes in: Why Celebrating matters
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 📲 Stay connected Instagram: Facebook: Podcast: Prescribing Lifestyle Website: 💌 If this episode spoke to you, please share it with a friend, leave a review, or message me. I love hearing from you!
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Episode 99. The Primal Nurse Initiative with Health Coach Joff
06/25/2025
Episode 99. The Primal Nurse Initiative with Health Coach Joff
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: 📸 Instagram: 🎙️ 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: 📲 Stay connected: Instagram: Facebook: Podcast: Prescribing Lifestyle Website:
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Episode 98. How to use Bio-emotional Regulation to manage stress and cravings
06/25/2025
Episode 98. How to use Bio-emotional Regulation to manage stress and cravings
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: — 📘 Pre-order my book: Prescribing Lifestyle: A Doctor’s Prescription for Lasting Weight Loss & Vibrant Health Coming September 2025 — available now at 📲 Stay connected: Instagram: Facebook: Podcast: Prescribing Lifestyle Website:
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Episode 97. From GP to Low Carb Leader: The Truth About Metabolic Health - Steak with Mates podcast by Health Coach Joff interviewing DR Avi
06/11/2025
Episode 97. From GP to Low Carb Leader: The Truth About Metabolic Health - Steak with Mates podcast by Health Coach Joff interviewing DR Avi
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 → 📱 Follow me for updates: Instagram: Facebook: 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: 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.
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Episode 96. The story of a juvenile diabetic with Nayiri Mississian
06/04/2025
Episode 96. The story of a juvenile diabetic with Nayiri Mississian
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: Instagram: — 📲 Follow for more: Instagram: Facebook: Dr Charlton Lifestyle GP 🌐 Book a consultation or download free resources via 🩺 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.
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Episode 95. I wrote a book
05/28/2025
Episode 95. I wrote a book
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 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 → Facebook → Website → 🩺 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.
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Episode 94. How to navigate lipoedema with Toni Morrow
05/21/2025
Episode 94. How to navigate lipoedema with Toni Morrow
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: 📸 Instagram: 💚 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 📍 📲 Instagram: 📘 Facebook: 📌 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).
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Episode 93. Collagen: Should You Take It? The Science, Real Food, and What You Need to Know
05/14/2025
Episode 93. Collagen: Should You Take It? The Science, Real Food, and What You Need to Know
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 ) Low Carb Pro Membership: Fortnightly Zooms + health coaching 2021 systematic review of hydrolysed collagen & skin health Studies about collagen: 💬 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 → Facebook → Website → 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!
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Episode 92. The Pulse Cure with Dr Torkil Færø
05/07/2025
Episode 92. The Pulse Cure with Dr Torkil Færø
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: — 📲 Follow for more: Instagram: Facebook: 🌐 Book a consultation or download free resources via
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Happy 1st Birthday! Reflections from a Year of Prescribing Lifestyle
04/30/2025
Happy 1st Birthday! Reflections from a Year of Prescribing Lifestyle
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: 🌐 📩 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.
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