Prescribing Lifestyle with Dr Avi Charlton

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: How low carb, keto, and even carnivore diets can help reverse metabolic dysfunction Why lifestyle medicine is often the missing link in modern health care The power of longer consultations and personalized patient care How breathwork and functional breathing improve metabolic health A sneak peek into my upcoming book Prescribing Lifestyle: A Doctor's Prescription into Lasting Weight Loss and Vibrant Health If you're curious about reversing diabetes naturally, improving your metabolic health, or simply want to understand how food and lifestyle shape your wellbeing, this episode is packed with practical and inspiring insights. 🔗 Connect with Me 🌐 Website: mlcclinic.com.au 🌐 Breathwork: breatheinhealth.com.au 📖 Book: Prescribing Lifestyle (coming soon) 📱 Instagram: @dr_charlton_lifestyle_gp 💼 LinkedIn: Avi Charlton 🎥 YouTube: Dr Charlton Lifestyle GP 📘 Facebook: Dr Charlton Lifestyle GP 🎧 Listen to my episode on Spotify, Apple Podcasts, or YouTube of Jack Graham: Watch here

In this episode of Prescribing Lifestyle, I sit down with Minshin Tan — a former food technologist who has worked across pet food, poultry, dairy, supplements, and confectionery. With years of experience behind the scenes, Minshin offers a rare insider's perspective on how processed and ultra-processed foods are really made. We dive deep into the fascinating (and sometimes confronting) world of food product development — from how flavours, textures, and packaging are engineered, to why it's so hard to stop at "just one Tim Tam." 🔑 What We Cover in This Episode: What a food technologist actually does (Willy Wonka meets science) The product development process — from lab trials to supermarket shelves The role of sensory testing panels (yes, even pets are taste-testers!) The difference between processed vs ultra-processed foods Why fat, sugar & salt make foods irresistible The marketing language trap: "natural," "real," and "healthy" claims How to read food labels with more clarity Why some additives exist — and what consumers need to know The truth about whether big food companies really care about health Mindful eating: how slowing down can change your relationship with food ✨ Minshin also shares a sneak peek into his upcoming book, For Food's Sake — a practical guide to navigating the modern food landscape without fear or confusion. Whether you're a parent, a health professional, or just someone curious about what's really in your shopping basket, this conversation is packed with insight. 🔗 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