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Date
Titre
Durée
29 May 2024
Episode 13. Nourishing Your Way to Migraine Relief with Angela Stanton
00:49:30
Show Notes: Understanding Migraines with Angela Stanton
In this episode of Prescribing Lifestyle, Dr. Avi Charlton sits down with Dr. Angela Stanton, a renowned migraine specialist and author, to explore the intricacies of migraines and effective strategies for managing them. Angela shares her personal journey with migraines, insights from her extensive research, and practical advice for sufferers. This episode delves into the genetic basis of migraines, the role of diet and electrolytes, and the importance of environmental awareness in managing migraine triggers.
Key Topics
Introduction to Angela Stanton
Overview of Angela's expertise in migraine research and her personal journey as a migraine sufferer.
Discussion on Angela's book, Fighting the Migraine Epidemic, and her Facebook group, Migraine Sufferers Who Want to Heal by the Stanton Migraine Protocol.
Angela's Background and Experience
Angela's educational background and transition from academia to full-time migraine research.
Personal experiences and struggles with migraines that led to her research focus.
Understanding Migraines
Explanation of what migraines are and their connection to electrical activity in the brain.
The genetic basis of migraines and how they differ from other types of headaches.
The Role of Electrolytes
Importance of sodium and other electrolytes in preventing and managing migraines.
Practical advice on balancing electrolytes through diet and lifestyle adjustments.
Diet and Migraine Management
The impact of carbohydrate intolerance on migraine sufferers.
Introduction to the Stanton Migraine Protocol, emphasizing a low-carb or carnivore diet to stabilize blood glucose levels.
Environmental Factors and Triggers
How weather changes, exercise, and other environmental factors can trigger migraines.
Tips for managing these external triggers effectively.
The Stanton Migraine Protocol
Key elements of the protocol: electrolyte management, diet, and environmental awareness.
Step-by-step guidance on implementing the protocol and adapting it to individual needs.
Success Stories and Community Support
Insights into the supportive community within the Migraine Sufferers Facebook group.
Success stories from group members who have benefited from the protocol.
Angela's Tips for a Healthy Lifestyle
Angela's personal strategies for staying healthy and active at 70.
The importance of staying mentally and physically active for overall well-being.
Final Thoughts and Advice
Encouragement for migraine sufferers to explore the Stanton Migraine Protocol.
Importance of personalized care and working closely with healthcare providers.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book from thehttps://www.mlcclinic.com.au
09 Sep 2024
Episode 42. Benefits of having a mental health plan under medicare
00:18:52
In this episode of Prescribing Lifestyle I dive into the crucial topic of mental health plans, discussing their importance, benefits, and how they can be used effectively to improve overall mental well-being. I also share insights on how GPs, like myself, can assist in developing personalized mental health plans that go beyond just referrals, focusing on tailored strategies for each patient.
Key Points Covered:
Introduction to Mental Health Plans:
Overview of the importance of having a structured mental health plan, especially in today's world where mental health awareness is growing.
Explanation of what a mental health plan is under Australian Medicare rules.
What Is a Mental Health Plan?
A mental health plan helps patients prioritize their mental health, set goals, and discuss treatment options such as consultations with psychologists, GPs, or group therapy.
Eligibility and Benefits:
Mental health plans are available for individuals with diagnosable mental health conditions, including depression, anxiety, PTSD, eating disorders, and more.
Eligible patients can access 10 Medicare-rebatable mental health services per year.
Creating a Personalized Mental Health Plan:
I assess mental state, discuss symptoms like sleep, eating, and concentration, and set realistic goals in collaboration with the patient.
Emphasis on the importance of regular monitoring and adjustment of the plan.
Focus on Psychological Strategies:
Techniques such as Cognitive Behavioral Therapy (CBT), motivational interviewing, and controlled breathing are used to help patients manage mental health effectively.
I also discuss my passion for breathwork as an evidence-based therapy to improve anxiety, panic attacks, and overall mental well-being.
Upcoming Group Breathwork Workshops:
Plans to introduce group breathwork sessions that could be covered under the mental health plan, providing accessible and impactful support for patients.
Exciting News:
I will soon be launching group breathwork workshops to help patients connect and support each other while benefiting from controlled breathing techniques. For more details, visit my website.
Join the Breathing Coaching Community:
Participate in one-on-one sessions or group coaching to enhance your mental well-being through breathing techniques and other psychological strategies.
Website:
Visit www.breatheinhealth.com.au for more details on mental health services and breathwork workshops (coming soon).
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book fromwww.breatheinhealth.com.au.
28 Oct 2024
Episode 56. My CKM/ CGM experiment for 2 weeks
00:21:59
Welcome to this episode of Prescribing Lifestyle where I dive into my two-week journey with both a continuous ketone meter (CKM) and a continuous glucose meter (CGM). I was contacted by CBO, a company that produces these meters, to trial their products and help promote them.
Key Points Covered:
Initial Setup and Daily Use:
I share how I set up both devices using the provided applicators, highlighting the ease of installation and the robust adherence of the CKM compared to the CGM.
I discuss the resilience of both devices during my regular activities like running, weight lifting, and visits to the sauna.
Technical Insights and Device Comparison:
I delve into the functionality of both meters, particularly their performance under different conditions, such as during outdoor runs and in the sauna.
I provide comparisons between the CKM and CGM, focusing on discrepancies in readings between interstitial fluid and blood measurements.
Dietary Impact on Ketone Levels:
I observe how various activities and meal compositions influenced my ketone levels throughout the day, with specific insights on how exercise and protein-rich meals affect these readings.
Overall Assessment and Practical Advice:
I evaluate the practical benefits and limitations of using continuous monitoring devices for those on ketogenic diets or interested in biohacking their health.
I offer advice on how to interpret ketone data and integrate these devices into one's health-focused lifestyle.
Affiliate Information and Offers:
For those interested in trying out the CKM, you can visit CBO’s website using my affiliate link provided in the show notes. While there is a current 20% sale, using this link supports my work.
Check out the CKM and support my work by ordering through my affiliate link.
Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalized medical advice.
Please subscribe, rate, and review the podcast on your preferred platform to support us and stay tuned for more enriching episodes of Prescribing Lifestyle.
04 Sep 2024
Episode 41. 20 min Free Breathflow
00:25:47
In this episode of Prescribing Lifestyle, I guided participants through a calming breathwork practice from the Sunday Breath Flow session. This was part of my new venture, Breathe In Health, where I aim to help people improve their breathing for better mental and physical well-being. During this session, we explored functional breathing techniques to help reduce anxiety, improve sleep, and promote relaxation.
Key Points Covered:
Introduction to Breathe In Health:
I introduced my new business, Breathe In Health, which focuses on teaching proper breathing techniques, also known as functional breathing.
Many people breathe too fast or improperly, and through this session, I aimed to help participants breathe better and improve their overall health.
Benefits of Functional Breathing:
I shared how breathwork can positively impact mental health, reduce anxiety, enhance sleep, and improve overall functioning.
I also announced upcoming breathwork workshops, both live and online.
Breath Flow Practice Overview:
The session included relaxation exercises and guided breathing, allowing participants to go at their own pace. There’s no right or wrong way to do breathwork—just keep breathing and listen to your body.
Coherent Breathing Technique:
I introduced coherent breathing, where participants practiced breathing in for 5 counts and out for 5 counts. This technique synchronizes the heart and brain, helping the body relax.
Advanced Breathing Rounds:
We completed rounds of faster breathing, giving participants the option to increase stimulation or slow down, depending on their comfort level. The breath holds at the end of each round helped participants further relax and integrate the breathing exercises.
Self-Compassion and Gratitude:
I encouraged everyone to show gratitude for taking time to care for themselves through breathwork. Coherent breathing is a simple, yet powerful way to regulate the nervous system, and can be practiced throughout the day.
Exciting News:
Stay tuned for upcoming breathwork workshops in collaboration with other experts, focusing on functional breathing and nervous system regulation. For more details, visit my website, which will be live soon at www.breatheinhealth.com.au.
Join the Breathing Coaching Community:
Participate in one-on-one sessions or group coaching to enhance your breathing techniques and overall well-being.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book fromwww.breatheinhealth.com.au.
03 Jun 2024
Episode 14. Sweet Talk: Navigating the World of Artificial Sweeteners
00:15:21
Show Notes
Understanding Artificial Sweeteners
Definition and types of artificial sweeteners (e.g., saccharin, aspartame, sucralose).
How artificial sweeteners are made and their chemical composition.
Common products containing artificial sweeteners.
History and Evolution
Explore the origins of artificial sweeteners and their journey to becoming household staples.
Key milestones and discoveries in the development of artificial sweeteners.
Health Effects and Controversies
Discuss the scientific research on the health effects of artificial sweeteners.
Address common concerns and controversies surrounding artificial sweeteners (e.g., safety, impact on weight loss).
Regulation and Labeling
Overview of how artificial sweeteners are regulated in different countries.
Examination of labeling laws and consumer awareness regarding artificial sweeteners in food and beverages.
Alternatives and Natural Sweeteners
Explore alternative sweeteners, including natural options like stevia and monk fruit.
Comparison of taste, health benefits, and potential drawbacks of natural sweeteners versus artificial ones.
Industry Perspectives
Insights from experts in the food and beverage industry on the use of artificial sweeteners.
How consumer preferences and health trends influence the development and marketing of products with artificial sweeteners.
Practical Tips and Advice
Guidance for consumers on how to make informed choices when it comes to artificial sweeteners.
Tips for reducing artificial sweetener intake and incorporating healthier alternatives into one's diet.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book from thehttps://www.mlcclinic.com.au
30 Apr 2024
Episode 4. 10 Practical Tips on How to Maintain the Low Carb Lifestyle
00:14:46
In this episode I shared 10 practical tips to help you maintain a low-carb lifestyle successfully. Whether you're new to low-carb living or looking to reinforce your habits, these tips are designed to guide you towards long-term success.
Episode Topics:
Know Your Why: Clarify your goals and motivations for adopting a low-carb lifestyle to stay committed and motivated.
Understand the Science Behind Low-Carb: Educate yourself on the science of low-carb living, including insulin, ketosis, and metabolic health.
Plan Ahead: Prepare your meals and snacks in advance to avoid temptation and make healthy choices easier.
Stock Up on Low-Carb Foods: Keep your kitchen stocked with nutritious, low-carb options and eliminate high-carb temptations.
Learn How to Read Food Labels: Familiarize yourself with food labels to identify hidden sugars and starches.
Stay Hydrated and Replenish Electrolytes: Ensure proper hydration and electrolyte balance to prevent keto flu and support overall well-being.
Find Low-Carb Swaps: Get creative in the kitchen with low-carb alternatives to traditional high-carb foods.
Harness the Community: Seek support from like-minded individuals and join supportive communities to stay accountable and motivated.
Work on Other Lifestyle Pillars: Address other aspects of health and well-being, such as exercise, stress management, sleep, and sunlight exposure.
Keep Learning: Stay curious and continue educating yourself about low-carb living and overall health to make informed choices and maintain long-term success.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free ebook from thehttps://www.mlcclinic.com.au/
30 Jul 2024
Episode 31. Understand children’s dental health with Dr Sarah Hancock
00:39:10
In this episode of Prescribing Lifestyle, Dr. Avi Charlton welcomes Dr. Sarah Hancock to discuss the significant issue of dental caries in New Zealand children and its impact on overall health. Dr. Hancock shares her research findings on the link between diet, particularly refined carbohydrates, and dental caries. She also provides practical advice for parents to help prevent dental caries and improve their children's health.
Key Points Discussed:
Dr. Sarah Hancock's Journey:
Educational background in Physical Education and Health Technology Assessment.
Personal experiences influencing her focus on diet and health.
Start of her PhD in 2016, focusing on dental caries and diet in children.
Dental Caries in New Zealand Children:
High prevalence of dental caries leading to surgeries in young children.
Connection between refined carbohydrate intake and dental caries.
The impact of diet on overall health and chronic diseases.
Practical Advice for Parents:
Focus on progress, not perfection.
Reduce snacking on ultra-processed foods.
Encourage consumption of real foods like meat, cheese, and some fruits.
Ensure adequate protein intake for children's growth and development.
Avoid highly refined carb-based snacks.
Future Directions:
Dr. Hancock's training to become a health coach.
Her goal to help families and children through practical dietary advice.
Continued research on diet, dental health, and overall well-being.
Exciting News: Announcement of the new e-book, Low-Carb Made Easy, now available. It includes the basic theory behind low-carb eating, a detailed food list, practical meal plans, and delicious recipes. Available at www.mlcclinic.com.au in the online store.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book from thehttps://www.mlcclinic.com.au
16 Jul 2024
Episode 27.Unlocking Weight Loss Wisdom: A Conversation with Dr. Angela Kwong, Host of the Australian Weight Loss Summit
00:27:29
Episode Overview: In this episode, Dr. Avi Charlton welcomes Dr. Angela Kwong, a GP based in Sydney and the founder of Enlighten Me, a medically supervised weight loss clinic. Dr. Kwong shares her journey from general practice to specializing in weight management, her approach to holistic care, and the exciting launch of the Australian Weight Loss Summit.
Key Points Discussed:
Introduction to Enlighten Me:
Dr. Kwong's motivation to start a weight loss clinic.
The structure and operation of Enlighten Me as a telehealth practice.
The multidisciplinary approach involving medical consultations, nutritional advice, and group coaching.
Success Stories:
Case studies of patients who have successfully graduated from the program.
Addressing and treating PCOS as a significant factor in weight management.
Challenges in Weight Loss:
The difficulty patients face in finding a supportive GP.
Overcoming stigma and discrimination in healthcare settings.
Australian Weight Loss Summit:
Details about the upcoming summit, including dates and structure.
A diverse panel of experts covering various aspects of weight loss.
How to register and the benefits of attending the summit.
Enlighten Me Shakes:
The development of a high-protein, low-carb meal replacement shake.
Addressing the nutritional needs and digestive comfort of patients.
Product availability and ordering information.
Practical Tips for Weight Loss:
Importance of addressing underlying medical factors.
The necessity of a comprehensive and supervised weight loss plan.
Weight Loss Guide: A 10-step questionnaire to identify contributing factors to weight gain.
Exciting News: Announcement of the new e-book, Low-Carb Made Easy, now available. It includes the basic theory behind low-carb eating, a detailed food list, practical meal plans, and delicious recipes. Available at www.mlcclinic.com.au in the online store.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book from thehttps://www.mlcclinic.com.au
23 Oct 2024
Episode 55. Learning to slow down through your breath with Clare Pritchard
00:33:32
Welcome to this episode of Prescribing Lifestyle, where I sit down with Clare Pritchard, a breathwork and somatic coach from England. Clare shares her transformative journey from accidental discovery to embracing breathwork as a life-changing tool for personal and professional growth.
Key Points Covered:
Professional Development:
Clare’s journey through various breathwork certifications, including transformational style and functional breathwork, and her ongoing education in nervous system healing.
Impacts of Breathwork:
How breathwork has fundamentally changed Clare’s approach to stress and life management, enabling her to live a more controlled and mindful life.
Community Engagement and Coaching:
Clare discusses her activities in Manchester, including collaborations with gyms and yoga studios, and her online membership platform designed to make breathwork accessible.
Personal Stories of Transformation:
Examples of how Clare's guidance in breathwork has helped others manage stress, improve emotional well-being, and transform their lives.
Contact Information:
Connect with Clare through her Linktree for insights and coaching.
Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalized medical advice.
Please subscribe, rate, and review the podcast on your preferred platform to support us and stay tuned for more enriching episodes of Prescribing Lifestyle.
25 Sep 2024
Episode 47. Beyond Calorie Counting: Insights with Shannon Davis, dietician from Atlanta
00:37:47
In this episode of Prescribing Lifestyle, we dive into the world of metabolic health with our esteemed guest, Shannon Davis, a registered dietitian with 18 years of experience. Shannon shares her journey into the low-carb lifestyle and discusses the significant role of diet in managing and reversing chronic diseases such as diabetes.
Key Points Covered:
Shannon's background in metabolic health, including her roles in organ transplant, bariatrics, and sports nutrition.
Insights into the founding of the New American Diabetes Society and its mission to transform diabetes care.
The impact of ketogenic and low-carb diets on metabolic health and chronic disease management.
The benefits of intermittent fasting and Shannon's personal experience with dietary changes.
Discussion on the challenges of traditional dietary advice and the importance of focusing on insulin resistance.
Exciting News: Shannon is actively involved in groundbreaking work with the American Diabetes Society, aiming to redefine diabetes treatment through low-carb nutrition and patient empowerment.
Join the Conversation: Learn more about metabolic health and how you can take control of your diet and lifestyle to combat chronic diseases.
Note: Remember, this podcast is not a replacement for financial or medical advice. Always consult with a professional for personalized guidance.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Stay tuned for more empowering episodes of Prescribing Lifestyle.
23 Jul 2024
Episode 29. Understanding how to manage menopause with lifestyle and medications with Dr Lucy Burns
00:38:20
Episode Summary: In this episode of Prescribing Lifestyle, Dr. Avi Charlton interviews Dr. Lucy Burns, founder of Real Life Medicine, about the complexities of menopause, its phases, and how it affects metabolic health. They discuss practical strategies to manage menopause symptoms, including the 4 S’s: Sustenance, Strength, Sleep, and Stress management. Dr. Burns also sheds light on the benefits and misconceptions of Menopause Hormonal Therapy (MHT).
Key Points:
Introduction:
Dr. Avi Charlton introduces Dr. Lucy Burns, highlighting her journey and contributions to the low-carb and metabolic health community.
Dr. Burns shares her background and the inspiration behind her work.
Understanding Menopause:
Explanation of menopause, perimenopause, and post-menopause.
Common symptoms and challenges women face during these phases.
Impact of Estrogen on Health:
The role of estrogen in brain function, cardiovascular health, and metabolic rate.
How fluctuating estrogen levels can lead to symptoms like brain fog, anxiety, and hot flashes.
Managing Menopause with the 4 S’s:
Sustenance: Importance of a whole food, low-carbohydrate diet to reduce insulin and improve metabolic health.
Strength: The necessity of strength training to maintain muscle mass and increase metabolic rate.
Sleep: The underestimated benefits of adequate sleep for hormone regulation, memory, and reducing inflammation.
Stress Management: Techniques like meditation, breathwork, and mindfulness to build resilience and manage stress effectively.
Menopause Hormonal Therapy (MHT):
Discussion on the benefits and misconceptions of MHT.
The safety and efficacy of modern MHT options like transdermal estrogen and micronized progesterone.
Practical Advice and Resources:
Dr. Burns shares practical tips for managing menopause symptoms.
Introduction to Real Life Medicine and the resources they offer, including a perimenopause checklist available at RLmedicine.com/checklist.
Follow Dr. Lucy Burns on social media for daily mindset motivation and health tips.
Upcoming Events:
Dr. Avi Charlton and Dr. Lucy Burns will be speaking at the Australian Weight Loss Summit next Monday. Tune in for in-depth discussions and a Q&A session.
Exciting News: Announcement of the new e-book, Low-Carb Made Easy, now available. It includes the basic theory behind low-carb eating, a detailed food list, practical meal plans, and delicious recipes. Available at www.mlcclinic.com.au in the online store.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book from thehttps://www.mlcclinic.com.au
15 Sep 2024
Episode 44.Join me in the 4 week Breathe In Health Signature program bonus a beautiful poem
00:13:05
In this episode of Prescribing Lifestyle I’m excited to share some great news for anyone dealing with stress and anxiety. In today’s busy world, it’s so easy to feel overwhelmed, and I’ve found that breathwork is a powerful way to manage these feelings. In this episode, I talk about my personal experiences with breathwork—practicing it daily and attending classes at The Breath House—and how it has helped me find moments of stillness in my hectic life.
Key Points Covered:
Why Breathwork is Important:
I discuss how incorporating breathwork into my daily routine has helped manage stress and anxiety.
I also share how I’ve seen breathwork benefit my patients, helping them reduce anxiety, sleep better, and regulate their emotions.
Breathe to Thrive Masterclass:
Last week, I hosted the Breathe to Thrive Masterclass, where we explored the science behind breathing and how it can improve stress and anxiety management.
The masterclass is now available on my YouTube channel, so if you missed it, you can catch up on all the content and learn some of the breathing techniques I teach.
4-Week Breathe In Health Signature Program:
I’m launching my 4-week Breathe In Health Signature Program on September 17th! This online course includes:
Weekly live Zoom sessions.
Guided breathwork exercises.
Tools to track your progress and improve your mental and physical well-being.
The program is only $49, and you’ll have access to everything you need to start improving your health through breathwork.
Free Resource:
When you sign up for my newsletter at www.breatheinhealth.com.au, you’ll also receive a free guide on 10 Tips to Improve Your Health with Functional Breathing—a great resource that you can refer back to anytime.
Poem Reflection:
I also share one of my favorite poems, My Heart and My Brain Divorced by John Roedel, which resonates deeply with me. It’s a beautiful reminder to focus on the present and find peace through our breath.
Note: Remember, this podcast is not a replacement for financial or medical advice. Always consult with a professional for personalized guidance.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Stay tuned for more empowering episodes of Prescribing Lifestyle.
18 Aug 2024
Episode 36. The Power of connection
00:16:41
In this episode of Prescribing Lifestyle, I’m excited to share some big news and reflect on the importance of connection in our lives. We’ll discuss the power of community, both in personal and professional settings, and how building strong bonds can greatly enhance our health and well-being.
Key Points Covered:
Introduction:
Exciting announcements:
Launch of my new breathing business, Breathe In Health. The website is coming very soon, and you can follow me on Facebook and Instagram at Breathe In Health.
I’ll be starting practice at my third location in Prahran on September 12th, every fortnight on alternate Thursdays at the Being Well clinic. Check my website for the location and booking details.
The Importance of Connection
Personal Reflections on Connection
Professional Connections:
Free Community and Broader Connections:
For those who may not be able to join the Low Carb Pro group, I’ve created the Melbourne Low Carb Connect Free Community. With over 3,500 members, it’s a fantastic space where people can share their journeys and receive support from others across Australia and beyond.
Upcoming Events:
Low Carb Down Under Conference on September 19th in Fitzroy, Melbourne. It’s a great opportunity to connect with others in the low-carb community, learn, and share experiences.
Exciting News: Announcement of the new e-book, Low-Carb Made Easy, now available. It includes the basic theory behind low-carb eating, a detailed food list, practical meal plans, and delicious recipes. Available at www.mlcclinic.com.au in the online store.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book fromhttps://www.mlcclinic.com.au.
27 May 2024
Episode 12. Top 10 Tips for Thriving on Your Low Carb Journey
00:12:48
Show Notes: Top 10 Tips for Thriving on Your Low Carb Journey
In this episode, we explore the top 10 tips for thriving on your low carb journey. These insights are shared to help you navigate and sustain a low carb lifestyle effectively. The episode includes practical advice on self-compassion, nutrition, exercise, and more.
Key Topics
Introduction to the Event
Overview of the low carb dinner event and its purpose.
Introduction to the speaker and the outline of the session.
Self-Love and Self-Compassion
Importance of practicing self-love and self-compassion.
Strategies to stop berating yourself and be kind to yourself.
Treating yourself as your best friend.
Charging Your Battery
Explanation of the six pillars of lifestyle: nutrition, sunlight, community, relaxation, exercise, and sleep.
Practical tips for charging your body with good food, sunlight, community interaction, relaxation, exercise, and proper sleep.
Understanding Food as Fuel
Why eating crappy food is a punishment, not a reward.
The impact of junk food on your metabolism and overall health.
Viewing real food as a treat and a way to nourish your body.
Personalized Health Journeys
Emphasizing that everyone's health journey is unique.
Encouragement to try different approaches and find what works best for you.
The importance of self-experimentation and keeping an open mind.
Starting at Any Age
Inspirational stories of older individuals embarking on a low carb journey.
Affirmation that it's never too late to start improving your health.
Mental Health and Food Choices
How your food choices impact your mental health.
Questions to ask yourself before eating: are you feeding chaos or calm?
The effects of sugar on mental and metabolic health.
Continuous Learning and Growth
Encouragement to keep educating yourself about health and nutrition.
The importance of listening to different perspectives and continuously learning.
Seeking Help and Building Community
Availability of support from the speaker and other experts.
The benefits of joining a supportive community to share experiences and gain guidance.
Planning Ahead for Success
Tips for planning meals and making healthier food choices.
Stories of practical strategies to avoid unhealthy food options.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book from thehttps://www.mlcclinic.com.au
06 May 2024
Episode 6 - Unleash Your Potential with Your Mind with Coach Charlene Lester
01:00:34
Discussion Highlights:
Charlene’s Background:
Coach Charlene shares her background, including over 30 years of nursing experience and her journey to becoming a health coach.
She discusses her personal challenges, including a toxic marriage and PTSD, which led her to embark on a journey of self-discovery.
Holistic Approach to Wellness:
Coach Charlene emphasizes the importance of a holistic approach to wellness, integrating mind, body, and soul.
She discusses her passion for nutrition and how it influences her coaching philosophy.
Neuro-Linguistic Programming (NLP) and Hypnotherapy:
Coach Charlene explains NLP as a tool for reprogramming habits and behaviors.
She shares insights into hypnotherapy, dispelling myths and explaining its therapeutic uses.
Meditation and Mindfulness:
Coach Charlene and host Dr Avi discuss their meditation routines and the benefits of mindfulness practices.
Coach Charlene recommends apps like Calm and Insight Timer for guided meditation.
Strategies for Burnout Prevention:
Coach Charlene shares strategies for preventing burnout, including sleep tracking, stress management techniques, and recognizing signs of fatigue.
Breathwork and Relaxation Techniques:
Dr Avi and Coach Charlene discuss the importance of breathwork for promoting relaxation and reducing stress.
They share simple breathing exercises like box breathing and their effectiveness.
Success Stories and Personal Experiences:
Event Announcement: Join us for an exciting low-carb dinner event at Bucatini Restaurant in Mitcham on Saturday, May 18th, featuring delicious food, inspiring conversations, guest speakers, prizes, and networking opportunities. Limited tickets available. Coach Charlene will be one of our guest speaker.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free ebook from thehttps://www.mlcclinic.com.au/
26 Apr 2024
Episode 1. Intro to Prescribing Lifestyle show with Dr Avi Charlton
00:09:28
Welcome to the Prescribing Lifestyle podcast! I'm Dr. Avi Charlton, and I'm excited to kick off this journey with you. Today, I'll be sharing my personal journey into lifestyle medicine and what inspired me to start this podcast.
Episode Topics:
Introduction to Lifestyle Medicine: Let's dive into what lifestyle medicine is all about and why it's essential for our overall health and happiness.
My Personal Journey: I'll share my own experiences with making lifestyle changes, including my weight loss journey and the impact it had on my life.
The Mission of the Podcast: Discover the goals and objectives of this podcast, from discussing scientific research to providing practical tips for living a healthier life.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free ebook from thehttps://www.mlcclinic.com.au/
23 Sep 2024
Episode 46. What I have learnt from the Low Carb Down Under Conference 2024
00:28:08
In this episode of Prescribing Lifestyle, I share my reflections on the recent Low Carb Down Under conference in Melbourne. This annual event brought together doctors, nutritionists, and researchers in the low-carb community to share their knowledge and insights into metabolic health and nutrition. As always, I walked away with new ideas and experiences that I’m excited to bring to my patients and followers.
Key Points Covered:
Claire McDonnell – Low Carb Nutrition, ADHD, and Autism:
Claire, a nutritionist from Brisbane, discussed how real food can improve symptoms in children with ADHD and autism. Her inspiring case study showed the power of good nutrition in helping children engage and interact.
Despina Kolivas – Defeat Diabetes Research:
Despina is a PhD researcher from La Trobe University, and her research on low-carb diets for diabetes patients, using the Defeat Diabetes app, showed significant improvements in blood glucose levels (HBA1C). I’ve been part of this study and have seen great results in my patients.
Timothy Trudgen – Traditional Aboriginal Diets and Health:
Timothy highlighted the health benefits of encouraging Aboriginal Australians to return to traditional diets rich in healthy fats, with notable health improvements in the communities he works with.
Dr Ravi Gornall – Leptin and Weight Loss Resistance:
Dr. Gornal opened up new insights into leptin resistance and its relationship with circadian health. She offered tips on how to optimize leptin by improving circadian rhythms through morning sunlight exposure and regulating blue light.
Dr Louise Phillips – Advocating for Low Carb in GP Consultations:
Dr. Phillips shared her approach to incorporating low-carb advice into quick GP consultations. Her tips and downloadable handouts on her website Low Carb Scripts are invaluable resources for fellow GPs.
Dr Sanjeev Balakrishnan – Nutrition for Mental Health:
Dr. Balakrishnan, a carnivore GP, discussed how insulin resistance impacts the brain and how ketogenic diets can improve mental health and cognitive function.
Jayne Bullen – Influencing Health One Practitioner at a Time:
From the Nutrition Network, Jane talked about the impact of training practitioners to promote low-carb nutrition. Her work has influenced millions, including myself.
Professor Grant Schofield – Low Carb and Beyond:
Professor Schofield shared his vast experience in the low-carb world and discussed his books What the Fat? and What the Fast?, which I highly recommend.
Dr Sarah Zaman – Ketogenic Diets in Heart Failure Patients:
Dr. Simon, a cardiologist, presented her research showing how the heart muscle thrives on ketones, particularly in patients with heart failure, improving their overall heart health.
Dr Liz Fraser– Interpreting Studies and Trusting Evidence:
Dr. Fraser explained the importance of interpreting evidence correctly and how case studies and personal experiences play a crucial role in validating low-carb diets, alongside randomized control trials.
Dr. Paul Mason – Concussions and the Role of Ketones:
Dr. Mason highlighted how ketogenic diets and exogenous ketones can help heal the brain after concussions and other traumatic brain injuries.
Dr Peter Brukner– Reflections on the Low Carb Movement:
Dr. Brukner reflected on his advocacy for low-carb diets and the positive strides made, including the collaboration with Diabetes Australia to promote low-carb nutrition as an option for managing diabetes.
Check out the Low Carb Down Under YouTube channel for recordings of the talks. If you’re interested in learning more about low-carb nutrition and improving your health, it’s a fantastic resource.
Website:
Visit Low Carb Down Under for more details on the conference and upcoming events.
Free Resources:
Check out the Low Carb Down Under YouTube channel for free educational videos on low-carb and metabolic health.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book from thehttps://www.mlcclinic.com.au
30 Sep 2024
Episode 48.Reflecting on a Rejuvenate Health Retreat
00:19:22
Welcome back to the Prescribing Lifestyle podcast. Today, I'm excited to share my personal experiences from a recent retreat I attended at Hazeldene in the beautiful Yarra Valley, hosted by Julie Bristow of Regenerate Rejuvenate Health Retreats.
Key Points Covered:
Overview of the Retreat:
A detailed look at the fasting-focused retreat, including the types of juices provided and the schedule of activities like yoga and bushwalking.
The physical and mental benefits I observed, including the absence of hunger, sustained energy, and the production of ketones despite juice consumption.
Insights Gained:
Reflections on the importance of taking time out from daily life for self-reflection and health.
The benefits of breaking routine and how the retreat facilitated a deeper understanding of my own health and wellness needs.
Upcoming Retreats:
Exciting details about the next retreat I'm co-hosting with Julie Bristow, scheduled for November 22nd in Mansfield. I discuss what participants can expect and how to get involved.
The Power of Mindfulness:
Emphasizing the importance of incorporating mindfulness and relaxation into everyday life to combat the stresses of modern living.
Encouraging listeners to engage in practices that enhance their parasympathetic nervous system for better health and well-being.
Exciting News:
Announcement of our collaboration on the upcoming Mansfield retreat, which promises a revitalizing mix of relaxation, yoga, and nature connections.
There are quite a few people that have asked for the program, and we've got a few people booked already.
And we can't book that many because we like to have a small group with good connections, so please connect with me or Julie if you're interested in this Mansfield holistic wellness retreat.
Note: Remember, this podcast is not a replacement for financial or medical advice. Always consult with a professional for personalized guidance.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Stay tuned for more empowering episodes of Prescribing Lifestyle.
14 Aug 2024
Episode 35. Harnessing Hardiness with Paul Taylor
00:48:23
Episode Summary:
In this episode of the Prescribing Lifestyle podcast, Dr. Avi Charlton sits down with the multi-talented Paul Taylor, a neuroscientist, physiologist, nutritionist, and former British Navy aircrew officer. Paul shares his fascinating journey from serving in the British Armed Forces to his current work in Australia, where he focuses on developing stress fitness programs. They delve into the concept of hardiness, exploring how we can harness stress to become stronger both mentally and physically. Paul also provides insights into his ongoing PhD research, the impact of modern comforts on our health, and practical tips for building resilience in everyday life.
Key Takeaways:
Paul Taylor’s Background:
Former British Navy aircrew officer with experience in anti-submarine warfare and search and rescue missions.
Transitioned to becoming a neuroscientist, physiologist, and nutritionist in Australia.
Currently completing a PhD in applied psychology with a focus on stress fitness.
Understanding Hardiness:
Hardiness involves control, challenge, and commitment orientations, helping individuals grow from stress rather than just bounce back.
The importance of deliberately seeking discomfort to build resilience, both physically and psychologically.
Stress Fitness and Resilience:
Paul’s research involves developing and evaluating training programs to improve psychological measures, fitness levels, and cognitive function.
The concept of “stress inoculation training” and how it prepares individuals to handle stress more effectively.
Impact of Modern Comforts:
Paul’s book, Death by Comfort, discusses how our hunter-gatherer physiology is mismatched with modern life, leading to health issues.
The need to integrate more physical and psychological challenges into our lives to counteract the negative effects of too much comfort.
Practical Tips for Building Resilience:
Start small with challenges like cold showers or setting progressive physical goals.
Focus on what you can control and use strategies to manage what you can’t.
Track progress to maintain motivation and cultivate a mindset that embraces challenges as opportunities for growth.
Book:Death by Comfort: Why Modern Life Is Killing Us and What We Need to Do About It by Paul Taylor
Exciting News: Announcement of the new e-book, Low-Carb Made Easy, now available. It includes the basic theory behind low-carb eating, a detailed food list, practical meal plans, and delicious recipes. Available at www.mlcclinic.com.au in the online store.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book fromhttps://www.mlcclinic.com.au.
10 Sep 2024
Episode 43. How to manage money better with Jo Baker
00:33:50
In this episode of Prescribing Lifestyle I sit down with Jo Baker, a women’s empowerment coach and creator of the Money Like a Woman method. Jo helps women transform their relationship with money, guiding them toward financial independence and empowerment. She shares her personal journey from financial struggle to abundance and gives actionable advice for women to take control of their finances.
Key Points Covered:
Jo Baker’s Journey
Tips for Empowering Women’s Financial Journeys
Overview of Jo’s Book - Saving Myself
Money Like a Woman Program:
Exciting News:
Jo is launching her Money Like a Woman program at the end of the year! This 12-month program will guide women through their financial journey, offering personalized advice, group coaching sessions, and accountability check-ins. For more information, visit her website.
Website:
Visit www.joebaker.com.au for more details on Jo’s services, programs, and free resources.
Facebook: Connect with Jo on Facebook at @heyjoebaker
Book:
Check out Jo’s book, Saving Myself: The Quintessential Guide to Creating a Budget, Getting Out of Debt, and Living Again After Divorce, available on Amazon in Kindle and paperback formats.
Note: Remember, this podcast is not a replacement for financial or medical advice. Always consult with a professional for personalized guidance.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Stay tuned for more empowering episodes of Prescribing Lifestyle.
30 Apr 2024
Episode 5. Why do you need a Low Carb GP?
00:17:21
In this episode, I’ll discuss the importance of having a low-carb GP and how he can help you on your health journey. Divided into two sections, first outlines five reasons why having a low-carb GP is beneficial, followed by six ways you can work with him.
Episode Topics:
Five Reasons Why You Need a Low-Carb GP:
Specialized Knowledge: Low-carb GPs possess specialized expertise in low-carb living, including knowledge of how low-carb diets work, metabolic effects, and managing blood sugar levels.
Personalized Advice: Unlike generic advice found on social media, a low-carb GP offers personalized recommendations tailored to your specific health goals, medical history, and dietary preferences.
Monitoring and Management: Low-carb GPs provide ongoing monitoring of key health markers and offer guidance on interpreting results and making necessary adjustments.
Holistic Approach: Low-carb GPs take a holistic approach to health, considering factors beyond diet such as exercise, stress management, sleep, and circadian health to optimize overall well-being.
Long-Term Support: A low-carb GP offers continuous support, motivation, and resources to help you sustain your low-carb lifestyle for long-lasting results. They can also facilitate connections with other healthcare professionals if needed.
Six Ways to Work with Dr. Avi Charlton:
Follow on Social Media: Stay connected with me on Facebook, Instagram, YouTube, and his podcast for daily inspiration, tips, and behind-the-scenes insights.
Join the Free Community: Join the Melbourne Low Carb Clinic free community on Facebook to connect with supportive members, share your journey, and find motivation and recipe ideas.
Attend Free Masterclasses: Participate in our free masterclasses on various low-carb topics, featuring guest experts and practical insights. Recordings are available on YouTube for later viewing.
Join Low Carb Pro Group Coaching: Enhance your commitment to low-carb living with the Low Carb Pro Group coaching program, featuring fortnightly sessions, accountability, and Q&A sessions for $25 a month.
Enroll in Online Courses: Access free and paid online courses on low-carb living, including comprehensive guides and specialized topics, available on our website.
Book a Consultation: Schedule a personalized consultation with me for tailored support, guidance, and a customized plan to achieve your health goals.
Event Announcement: Join us for an exciting low-carb dinner event at Bucatini Restaurant in Mitcham on Saturday, May 18th, featuring delicious food, inspiring conversations, guest speakers, prizes, and networking opportunities. Limited tickets available.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free ebook from thehttps://www.mlcclinic.com.au/
07 May 2024
Episode 7. Are you getting enough salt?
00:12:20
Episode Title: Are you getting enough salt?
In this episode, I will dive into the often misunderstood topic of salt consumption. From debunking myths to understanding its crucial role in our health, we'll explore why salt is not the villain it's often made out to be.
Episode Summary:
The Importance of Salt:
Essential Nutrient: Salt is a vital nutrient that our bodies require for various functions, including fluid balance, blood pressure regulation, nerve function, and muscle contraction.
Debunking Myths: Contrary to popular belief, salt intake is not necessarily linked to hypertension in most individuals. We'll explore the factors contributing to high blood pressure and the role of salt in this context.
Low-Carb Diets and Electrolyte Balance: Transitioning to a low-carb or keto diet can lead to electrolyte imbalances, resulting in symptoms like fatigue and muscle cramps. Learn why adequate salt intake is crucial during this dietary transition.
Optimizing Salt Intake:
Determining Personal Needs: Understand the factors influencing your salt requirements, including activity level, weather, and medical conditions.
Suggested Intake: Personalized approach to salt intake, suggesting a range of 2000-4000 mg of sodium per day for individuals on a low-carb diet.
Sources of Salt: Discover the various sources of salt in your diet and how to incorporate them effectively to meet your nutritional needs.
Event Announcement: Join us for an exciting low-carb dinner event at Bucatini Restaurant in Mitcham on Saturday, May 18th, featuring delicious food, inspiring conversations, guest speakers, prizes, and networking opportunities. Limited tickets available.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free ebook from thehttps://www.mlcclinic.com.au/
01 Sep 2024
Episode 40. Why we should stop counting calories
00:15:35
In this episode of Prescribing Lifestyle
Today, I discuss why you should stop counting calories and explore why the calorie-counting model doesn't work for sustainable weight management. Through personal stories and scientific insights, I break down the myths surrounding calorie counting and offer a more holistic approach to achieving health goals.
Key Points Covered:
Introduction:
Overview of why calorie counting is not effective for long-term weight management.
Personal story of a teenage girl obsessed with calorie counting, highlighting the mental health risks.
The Calorie Counting Trap:
Explanation of how calorie counting can lead to short-term weight loss but is hard to sustain, often causing more weight gain when returning to normal eating habits.
Mental Health Impacts:
Discussion on how obsessive calorie counting can lead to mental health disorders such as OCD.
Calories vs. Nutrition:
The importance of focusing on nutrient-dense foods rather than just calorie counts.
Example: Comparing the nutritional value of 100g of salmon to a can of Coke, which have the same calorie count but vastly different effects on the body.
Limitations of Calorie Counting:
How calorie counting fails to consider metabolic differences, digestion, satiety, and hormonal responses.
The Holistic Approach:
Advocating for a focus on nutritious eating, stress management, regular exercise, and mindful eating instead of calorie counting.
Exciting News:
Announcement of upcoming retreats and workshops in November, organized in collaboration with Julie Bristow, focusing on breathwork and nervous system regulation. For more details, visit my website.
Join the Breathing Coaching Community:
Participate in one-on-one sessions or group coaching to enhance your breathing techniques and overall well-being.
Website:
Visit www.mlcclinic.com.au to learn more about our services and upcoming events.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book fromwww.mlcclinic.com.au.
25 Jun 2024
Episode 21. The Be Fit Foods Journey with Kate Save from Be Fit Foods
00:36:28
In this episode of Prescribing Lifestyle, we have the pleasure of speaking with Kate Save, a highly accomplished dietitian, exercise physiologist, diabetes educator, and the founder of Be Fit Foods. Kate shares her inspiring journey, from overcoming significant health challenges in her youth to founding a successful health-focused meal delivery service. She also provides insights into the unique approach of Be Fit Foods, the challenges she faced in transitioning from a service-based to a product-based business, and the rewarding moments that have made it all worthwhile.
Key Discussion Points:
Introduction to Kate Save:
Founder of Be Fit Foods.
Winner of the Telstra Business Award 2022 for championing health.
Background as a dietitian, exercise physiologist, and diabetes educator.
Kate's Personal Health Journey:
Health struggles from age 2 to 20, leading to a pivotal diagnosis at 19.
The discovery of a tumor in her bile duct and the resulting surgery.
How her health journey fueled her passion for studying nutrition.
Founding Be Fit Foods:
Realization of the need for prepared meals to help clients overcome barriers to healthy eating.
Transitioning from a service-based to a product-based business.
The unique approach of Be Fit Foods in focusing on health improvement rather than just profit.
Challenges and Rewards:
Initial challenges in scaling the business and maintaining control over product quality.
The significant growth experienced after appearing on Shark Tank in 2017.
The rewarding moments, such as positive feedback from customers and winning business awards.
Be Fit Foods’ Approach and Products:
Emphasis on low-carb, nutrient-dense meals with whole food ingredients.
Meal options designed to support various health goals, including weight loss and muscle gain.
The inclusion of a whey protein booster for additional protein needs.
Expansion and Accessibility:
Working with the NDIS, home care, and private health insurance companies to make meals accessible.
Future goals, including aiming for inclusion on the Medicare PBS.
Balancing Business and Personal Life:
Strategies for managing a busy schedule as a business owner and mother.
The importance of having a workplace close to home for better work-life balance.
Future Plans for Be Fit Foods:
Continuing to evolve the product offerings based on the latest science.
Expanding the reach to marginalized communities and integrating into more health care programs.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book from thehttps://www.mlcclinic.com.au
04 Aug 2024
Episode 32. Nutrition for kids
00:15:31
In this episode of Prescribing Lifestyle, I discussed about the crucial topic of nutrition in children. Inspired by our previous episode with Dr. Sarah Hancock, an expert on children’s dental health, we explore practical tips and strategies for ensuring your kids develop healthy eating habits. Learn about the importance of minimizing sugar and processed foods and discover ten actionable tips for encouraging nutrient-dense diets in children.
Key Points Covered:
Introduction:
Overview of the episode's focus on children's nutrition.
Reference to the previous episode with Dr. Sarah Hancock on children’s dental health.
The Importance of Proper Nutrition for Children:
Essential for growth, development, and brain function.
Dangers of sugar and processed foods.
Why Reduce Sugar Intake:
Link to childhood obesity and addiction.
Risk of chronic conditions like diabetes and heart disease.
Impact on immune system and common disorders (eczema, asthma, ADHD).
10 Tips for Encouraging Healthy Eating Habits
Bonus Tip: Pick Your Battles
Focus on gradual changes and set a good example.
Involve children in meal preparation and educate them on nutrition.
Exciting News: Announcement of the new e-book, Low-Carb Made Easy, now available. It includes the basic theory behind low-carb eating, a detailed food list, practical meal plans, and delicious recipes. Available at www.mlcclinic.com.au in the online store.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book from thehttps://www.mlcclinic.com.au
Episode Summary: In this episode of "Prescribing Lifestyle," Dr. Avi Charlton delves into the topic of self-sabotaging behavior, particularly with eating. This discussion stemmed from a recent conversation in the Low Carb Pro membership program, highlighting why we often sabotage our own efforts to maintain a healthy diet. Dr. Charlton explores various psychological, biological, and social factors that contribute to these behaviors and offers practical strategies to overcome them.
Key Points Discussed:
Introduction to Self-Sabotaging Behavior:
Definition and common examples of self-sabotage.
Personal anecdote of struggling with snacking on nuts.
Psychological Factors:
The impact of stress, sadness, and boredom.
The role of negative self-talk and low self-esteem.
Biological Factors:
Addictive personalities and the science behind food addiction.
The influence of neurotransmitters like dopamine.
Social and Environmental Factors:
Social pressure and advertising.
The convenience of comfort foods and fear of change.
Strategies to Overcome Self-Sabotaging Behavior:
Practicing mindfulness and emotional regulation.
Positive self-talk and self-compassion.
Developing healthy habits and supportive communities.
Journaling and visualizing positive outcomes.
Exciting News: Announcement of the new e-book, Low-Carb Made Easy, now available. It includes the basic theory behind low-carb eating, a detailed food list, practical meal plans, and delicious recipes. Available at www.mlcclinic.com.au in the online store.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book from thehttps://www.mlcclinic.com.au
10 Jun 2024
Episode 16. Sample keto meal plan
00:13:27
Episode Title: Sample Keto Meal Plan Ideas with Dr. Avi Charlton
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book from thehttps://www.mlcclinic.com.au
19 Jun 2024
Episode 19. Keeping it Keto with Danielle from Keep It Keto
00:29:15
Episode Summary: In this episode with Danielle, the inspiring owner and founder of Keep It Keto. Danielle shares her personal journey with the keto lifestyle, how it transformed her life, and how it led her to start a successful keto meal delivery service. Learn about the challenges and triumphs of running a small business, the importance of nutrition, and the impact of keto on health and wellbeing.
Guest:
Danielle: Owner and Founder of Keep It Keto, a keto meal delivery service based in Cranbourne, and a nutritionist passionate about healthy living and delicious food.
Key Topics Discussed:
Introduction to Keep It Keto:
Danielle's background and the inception of Keep It Keto.
The range of meals and desserts offered by Keep It Keto.
Danielle's Keto Journey:
Personal struggles with yoyo dieting and binge eating.
The transformative impact of the keto diet on her health, including weight loss and improved mental health.
Running a Keto Meal Delivery Service:
Initial challenges and the impact of COVID-19.
The process of setting up and growing the business.
Expansion of delivery radius and future plans.
Weekly Routine:
Grocery shopping, meal prep, cooking, and delivery schedule.
Balancing business with family life.
Future Plans and Expansion:
Potential interstate expansion and franchising.
Exploring new markets and delivery options like Uber Eats.
Long-term goals, including providing meals to hospitals.
Nutrition and Education:
Danielle's journey to becoming a nutritionist.
The importance of educating customers about keto and debunking myths.
Recommendations for documentaries and resources on keto.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book from thehttps://www.mlcclinic.com.au
02 Oct 2024
Episode 49. Liviwellness with Linda McNair and Vicki Warren
00:38:14
Welcome to this episode of Prescribing Lifestyle, where we explore the journey of two health coaches, Linda McNair and Vicki Warren, from Liviwellness.com.au. They specialise in assisting women over 50 to tackle stubborn belly fat and improve their well-being through tailored nutritional guidance and lifestyle changes.
Key Points Covered:
Background and Experience:
Linda shares her personal struggle with weight and her transition to studying nutrition, which dramatically improved her health.
Vicki discusses her awakening to the impacts of sugar on her health and weight, leading to significant lifestyle changes that resolved her chronic sinus infections.
Formation of Liviwellness:
How Linda and Vicki met during their nutrition studies in New York and decided to combine their efforts to support women going through menopause.
Overview of Their Online Course:
Details on the structure of their online course, which includes weekly group coaching, health education modules, and a supportive community via a private Facebook group.
The importance of mindset and readiness for change in achieving lasting health improvements.
Client Success Stories:
Insights into the transformative experiences of their clients, highlighting the effectiveness of their approach to diet and lifestyle adjustments.
Engagement and Community Support:
Description of the ongoing support provided through their program, including the current 14-day challenge that helps participants improve their health routines.
If you’re a woman over 50 struggling with weight management or just looking for a supportive community to help you improve your health, Linda and Vicki offer a wealth of resources and guidance tailored just for you.
Note: Remember, this podcast is not a replacement for financial or medical advice. Always consult with a professional for personalized guidance.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Stay tuned for more empowering episodes of Prescribing Lifestyle.
26 Aug 2024
Episode 38. How to regulate our nervous system
00:23:04
In this episode of Prescribing Lifestyle, I’m excited to dive into the fascinating topic of regulating your nervous system. We’ll explore the Polyvagal Theory by Dr. Stephen Porges and discuss practical ways to manage stress and improve your overall well-being.
Key Points Covered:
Introduction:
Brief overview of the autonomic nervous system.
Introduction to the Polyvagal Theory and its importance in understanding stress response.
Understanding the Autonomic Nervous System:
Explanation of the two branches: sympathetic (fight or flight) and parasympathetic (rest and digest).
Discussion on how these branches function in response to stress.
The Role of the Vagus Nerve:
Description of the vagus nerve and its two pathways: ventral vagal and dorsal vagal.
How these pathways impact feelings of safety, connection, and stress.
Practical Ways to Regulate Your Nervous System:
Techniques such as diaphragmatic breathing, heart-coherent breathing, mindfulness, and grounding practices.
Importance of social connections and gratitude in managing stress.
Moving Up and Down the Autonomic Ladder:
Understanding the concept of the autonomic ladder and how we can move between the different states of the nervous system.
Tips for recognizing where you are on the ladder and how to move towards a more balanced state.
Personal Stories and Coaching:
Sharing success stories from breathing coaching sessions.
Upcoming workshops and retreats focused on breathwork and nervous system regulation.
Exciting News: Announcement of upcoming retreats and workshops in November, organized in collaboration with Julie Bristow, focusing on breathwork and nervous system regulation. For more details, visit my website.
Join the Breathing Coaching Community:
Participate in one-on-one sessions or group coaching to enhance your breathing techniques and overall well-being.
Website: Visit www.mlcclinic.com.au to learn more about our services and upcoming events.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book fromwww.mlcclinic.com.au.
23 Jun 2024
Episode 20. Low carb vs keto vs carnivore
00:22:07
Episode Summary: In this episode of Prescribing Lifestyle, Dr. Avi Charlton explores three popular dietary approaches that are making waves in the health and wellness community: the low-carb diet, the keto diet, and the carnivore diet. Learn about the benefits, challenges, and key differences between these diets, and gain valuable insights to help you decide which approach might best suit your lifestyle, budget, and health goals.
Key Topics Discussed:
Introduction to the Episode:
Welcome to Prescribing Lifestyle.
Overview of today's topic: low-carb, keto, and carnivore diets.
The Low-Carb Diet:
Definition and guidelines (less than 50-100 grams of carbs per day).
Foods included: meat, fish, vegetables, some fruits, nuts, seeds, and dairy.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book from thehttps://www.mlcclinic.com.au
21 Jul 2024
Episode 28.The Power of Nature
00:17:36
Episode Summary: In this episode of "Prescribing Lifestyle," we explore the incredible benefits of spending time outdoors. From boosting physical fitness to enhancing mental clarity and emotional well-being, nature offers a wealth of advantages that are accessible to everyone. Join us as we dive deep into the science behind these benefits and share practical tips for incorporating more outdoor time into your daily routine.
Key Points:
Introduction:
Welcome to the episode and a brief overview of the topic.
Personal anecdote about starting a fitness journey with outdoor activities.
Physical Benefits of Outdoor Activities:
Improved physical fitness through activities like walking, hiking, biking, and swimming.
Enhanced immune system from fresh air and sunlight exposure.
Natural boost in vitamin D levels, important for bone health and immune function.
Better sleep quality through morning sunlight exposure.
Mental Health Benefits:
Reduction in stress levels by lowering cortisol.
Boost in serotonin levels from activities like running, helping to alleviate anxiety and depression.
Improved mental clarity, creativity, and concentration.
Emotional and Social Benefits:
Increased happiness and life satisfaction from living near green spaces.
Enhanced social interactions and reduced feelings of loneliness through community activities.
Building emotional resilience and coping with life’s challenges through regular outdoor time.
Practical Tips for Increasing Outdoor Time:
Take regular, short walks in your local park or around the block.
Participate in outdoor sports and community events like park runs.
Plan activities such as hiking, picnics, and camping to immerse yourself in nature.
Gardening and outdoor exercises like yoga for therapeutic benefits.
Personal Stories and Examples:
Running with the Couch to 5K program and using the SWIT app for backyard workouts.
Hiking experiences and social connections made through group activities.
Practicing mindfulness and slow breathing exercises in nature for mental clarity and relaxation.
Exciting News: Announcement of the new e-book, Low-Carb Made Easy, now available. It includes the basic theory behind low-carb eating, a detailed food list, practical meal plans, and delicious recipes. Available at www.mlcclinic.com.au in the online store.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book from thehttps://www.mlcclinic.com.au
21 Oct 2024
Episode 54. The magic of ketones
00:21:40
Welcome to another episode of the Prescribing Lifestyle podcast, where we explore how to live a healthier, more energetic life through better habits and understanding the science behind them.
Key Points Covered:
Introduction to Ketones and Their Magic:
Explanation of what ketones are: byproducts of fat burning.
Discussion on metabolic flexibility: switching the body's fuel system from glucose to fat.
My Personal Ketone Monitoring Experience:
Overview of wearing a continuous ketone meter (SIBIO) and continuous glucose meter.
Insights into my first week using these devices and what to expect in the next episode.
Understanding Ketosis vs. Ketoacidosis:
Clarification of the difference between the healthy metabolic state of ketosis and the dangerous condition of ketoacidosis.
Educational insight on how ketosis is beneficial and ketoacidosis is a medical emergency, primarily affecting those with type 1 diabetes.
Exciting News:
Next episode preview: Review of my experience with the SIBIO ketone meter and Freestyle Libre glucose meter, including a special discount code for listeners interested in trying these devices.
Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalized medical advice.
Please subscribe, rate, and review the podcast on your preferred platform to support us and stay tuned for more enriching episodes of Prescribing Lifestyle.
01 Jul 2024
Episode 22. 10 tips on how to Breathe to Thrive
00:28:10
In this episode of Prescribing Lifestyle, I share my personal experience with a breathwork release session. I'll take you through my journey of discovering the power of breathwork, how it has transformed my life, and provide you with 10 essential tips on how to breathe to thrive.
10 Tips on How to Breathe to Thrive:
Breathe through Your Nose:
Importance of nose breathing for filtering, warming, and humidifying the air.
Engage Your Diaphragm:
Practice diaphragmatic or belly breathing. Let the abdomen expand as you inhale and contract as you exhale.
Slow and Steady:
Aim for a slow, steady rhythm. Count to four as you inhale, pause briefly, then count to four as you exhale.
Mention 5:5 breathing (resonant or coherent breathing) as a beneficial practice.
Posture Matters:
Maintain good posture to allow your lungs to fully expand. Sit or stand up straight.
Practice Breath Holds:
Occasionally practice short breath holds to increase CO2 tolerance, improving oxygen delivery to tissues.
Practice Mindfulness:
Incorporate mindful breathing into your routine. Focus on the sensation of your breath entering and leaving your body.
Double Inhales or Physiological Sighs:
Use double inhales or physiological sighs to quickly relax and reset your breathing pattern.
3,6,5 Breathing:
Practice 3,6,5 breathing (inhale for 3 seconds, hold for 6 seconds, exhale for 5 seconds) to calm the mind and body.
Slow Breathing for Sleeping:
Use slow breathing techniques, such as 5/10 breathing (inhale for 5 seconds, exhale for 10 seconds), to aid in falling asleep.
Practice Regularly:
Develop a habit of daily short breathing exercises, longer sessions on weekends, and even longer practice once every 1-2 months or quarterly.
Keep learning and integrating new techniques into your routine.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book from thehttps://www.mlcclinic.com.au
12 Aug 2024
Episode 34. Announcing Breathe In Health
00:13:42
In this episode of Prescribing Lifestyle, I’m thrilled to announce the launch of my new business, Breathe In Health. This episode takes you through my personal journey into the world of breathwork, including the story behind the name, the science of nose breathing, and how this new venture is designed to empower you to optimize your health through the power of breath.
Key Points Covered:
Introduction:
Overview of the episode’s focus on the launch of Breathe In Health.
How this business complements my ongoing work in nutrition and overall lifestyle wellness.
The Inspiration Behind Breathe In Health:
The story of how the name came about during a conversation with my 12-year-old son.
The realization that proper breathing is a key pillar of health.
The Science and Benefits of Proper Breathing:
Introduction to nose breathing and its benefits, including improved athletic performance, stress reduction, and overall health.
The importance of breathing correctly for better oxygen delivery and carbon dioxide tolerance.
My Journey into Breathwork:
How listening to the Huberman Lab podcast and attending a keto retreat sparked my interest in breathwork.
Certifications and workshops that deepened my understanding and expertise in breathing techniques.
What Breathe In Health Offers:
One-on-one coaching, breathwork workshops, group sessions, and upcoming retreats.
Plans for integrating breathwork into various aspects of health and wellness.
Bonus: Upcoming Retreat:
Details on the November retreat organized with Julia Bristow, combining breathwork with nutrition talks and bushwalks.
How you can get involved and benefit from this unique experience.
Exciting News: Announcement of the new e-book, Low-Carb Made Easy, now available. It includes the basic theory behind low-carb eating, a detailed food list, practical meal plans, and delicious recipes. Available at www.mlcclinic.com.au in the online store.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book fromhttps://www.mlcclinic.com.au.
06 Oct 2024
Episode 50. When Life Throws a Curveball: Navigating Stress Through Self-Care and Mindfulness
00:23:03
Welcome to this episode of Prescribing Lifestyle, where I dive deep into my personal journey navigating unexpected professional and emotional challenges. This episode sheds light on the importance of resilience and self-care amidst life's unpredictabilities.
Key Points Covered:
Unexpected Notification:
I discuss receiving a distressing notification from AHPRA (Australian Health Practitioner Regulation Agency), which significantly impacted my emotional well-being.
Initial Reactions and Actions:
My immediate reactions to the notification and how I coped with the initial shock, including the support I sought from colleagues and friends.
Strategies for Managing Stress:
Detailed description of the mindfulness and self-care practices I adopted to handle the stress, including deep breathing exercises and setting personal boundaries.
Seeking and Offering Support:
The importance of community and professional support in managing difficult situations, highlighting the role of health care communities and the specific assistance I received from fellow professionals.
Personal Growth and Future Steps:
Reflections on personal growth through adversity and how I plan to use this experience to enhance my resilience and professional practice.
I invite listeners to share their own experiences with stress and how they’ve managed challenging times, fostering a community of support and resilience.
Note: This podcast is not a replacement for professional medical or psychological advice. Always consult with a professional for personalized guidance.
Don’t forget to subscribe, rate, and review the podcast on your favorite platform to help us reach more listeners and continue bringing you valuable content.
16 Oct 2024
Episode 53. Breathwork for stress, anxiety, sports performance and trauma with Jeremy Stead
00:38:16
In today's episode of Prescribing Lifestyle, I'm delighted to introduce Jeremy Stead from New Zealand. He shares his inspiring journey through the transformative power of breathwork, overcoming personal stress and anxiety, and how he applies these techniques to improve athletic performance.
Key Points Covered:
Jeremy's Background and Discovery of Breathwork:
Jeremy opens up about the stress from running his marketing company and how breathwork revealed his true stress levels.
His previous efforts with meditation and counseling didn't resonate, leading him to explore and eventually embrace breathwork.
The Role of Breathwork in Athletic Performance:
Jeremy discusses the significant impact breathwork has on athletic performance, allowing athletes to manage their nervous systems effectively during competitions.
He shares insights on how high-profile athletes like Novak Djokovic use breathwork to gain a competitive edge by sensing opponents' stress levels.
Using Breathwork to Manage Stress and Trauma:
Jeremy explains the technique of fast breathing for trauma release, detailing how it helps to expel deep-seated emotional and physical trauma.
Personal anecdotes highlight the effectiveness of these techniques in achieving emotional release and subsequent relaxation.
Incorporating Breathwork into Daily Life:
Jeremy and I discuss practical ways to integrate breathwork into daily routines, enhancing both mental and physical well-being.
Strategies for athletes and individuals to use breathwork to prepare for and recover from performance and stress.
Jeremy's story is a testament to the profound impact breathwork can have on one's health and mental well-being. Whether you're an athlete looking to optimize performance or anyone seeking to manage stress and trauma, breathwork offers valuable tools for improvement.
Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalized medical advice.
Please subscribe, rate, and review the podcast on your preferred platform to support us and stay tuned for more enriching episodes of Prescribing Lifestyle.
30 Apr 2024
Episode 2. Understanding the Basics of Low Carb
00:10:06
Welcome back to another episode of Prescribing Lifestyle! I'm Dr. Avi Charlton, your host. Today, we're diving into the fundamentals of a low-carb diet, exploring what it entails, how it works, and the potential health benefits it offers. Join me as we debunk myths, provide practical tips, and get you started on your low-carb lifestyle journey.
Episode Topics:
What is a Low-Carb Diet?: Learn about the basics of a low-carb diet, including its definition, how it shifts the body's fuel system, and the benefits of metabolic flexibility.
Practical Tips for Getting Started: Discover four simple steps to kickstart your low-carb journey, including prioritizing protein, incorporating healthy fats, reducing carbohydrate intake, and enhancing flavor with salt and seasoning.
Myths and Misconceptions: Explore common myths surrounding low-carb diets, such as concerns about saturated fat and cholesterol, and understand why these concerns may not hold true for everyone.
Practical Tips for Implementation: Get actionable advice on how to ease into a low-carb lifestyle, whether you prefer diving all in or gradually making changes one meal at a time.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free ebook from thehttps://www.mlcclinic.com.au/
30 Apr 2024
Episode 3. The Science of Low Carb Nutrition
00:16:14
In episode three, we're delving into the science behind the low-carb diet. Join me as we explore how this dietary approach works, its potential health benefits, and debunk some common misconceptions.
Episode Topics:
How Does the Low-Carb Diet Work?: Understand the mechanisms behind the low-carb diet, including reducing carbohydrate intake, lowering blood sugar levels, and shifting the body's fuel system to burn fat.
Health Benefits of the Low-Carb Diet: Explore the potential benefits of adopting a low-carb lifestyle, such as weight loss, improved metabolic health, and reduced risk of chronic diseases like diabetes and cardiovascular issues.
Research Supporting Low-Carb Diets: Learn about the research supporting the efficacy of low-carb diets in promoting weight loss, enhancing metabolic health, and addressing various chronic conditions.
Addressing Concerns and Misconceptions: Debunk common myths and concerns surrounding the low-carb diet, such as fears about saturated fat, nutrient deficiencies, ketosis, athletic performance, and sustainability.
Practical Tips and Takeaways:
Understand the Basics: Educate yourself on the science behind the low-carb diet and its potential benefits.
Explore the Evidence: Dive into the research supporting low-carb diets and their effectiveness.
Start with Small Changes: Begin by making gradual dietary changes, focusing on eliminating sugar and processed foods.
Prioritize Quality Foods: Emphasize whole, nutrient-dense foods like meat, vegetables, nuts, and healthy fats.
Seek Professional Guidance: Consult with healthcare professionals or join supportive communities to navigate your low-carb journey.
Monitor Your Progress: Keep track of your health metrics and adjust your approach as needed, focusing on long-term goals and sustainability.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free ebook from thehttps://www.mlcclinic.com.au/
14 Jul 2024
Episode 26. Understanding and managing weight loss stalls whilst on a low carb diet
00:22:13
Episode Summary: In this episode, Dr. Avi Charlton discusses the concept of weight loss stalls, where your weight hasn't changed for three months despite following a low-carb or ketogenic diet. Dr. Charlton explains the various factors that can cause weight fluctuations and outlines 12 common reasons why your weight might be stuck. She also provides practical tips on how to overcome these stalls and maintain a healthy lifestyle.
Key Points Discussed:
Definition of Weight Loss Stall
12 Reasons for Weight Loss Stalls
Tips to Overcome Weight Loss Stalls
HYUSelf-Compassion and Realistic Goals
Exciting News:
New e-book, Low-Carb Made Easy, now available. It includes theory, meal plans, and recipes for an easier transition to a low-carb lifestyle. Available at www.mlcclinic.com.au in the online store.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book from thehttps://www.mlcclinic.com.au
14 Oct 2024
Episode 52. The incredible benefits of sauna use and a quick update from me
00:21:01
In this episode, I dive deep into the therapeutic benefits of sauna use and provide updates on my personal challenges with recent professional notifications. Join me as we explore how embracing heat therapy can enhance our health and well-being.
Introduction:
A brief update on the challenges I've faced recently, including dealing with a stressful AHPRA notification.
Insights into the support I've received and how it's helping me navigate these challenges.
Key Points Covered:
Health Benefits of Sauna Use:
Discussing the wide range of benefits from regular sauna sessions, such as improved cardiovascular health, enhanced detoxification, better mood regulation, and potential longevity.
Sharing personal experiences with setting up a home sauna and how it has positively impacted my sleep and overall health.
Personal Updates:
Reflections on coping mechanisms and the introduction of parasympathetic activities into my routine to better manage stress and enhance personal well-being.
Sauna Use Insights:
Detailed discussion on how saunas can boost cardiovascular health, support detox processes, and improve mental health.
Practical tips on how to incorporate sauna sessions into a busy lifestyle for optimal health benefits.
Exciting News:
My ongoing experiment with a continuous ketone meter and glucose meter, aiming to share the findings and insights through social media and upcoming episodes.
Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalized medical advice.
Please subscribe, rate, and review the podcast on your preferred platform to support us and stay tuned for more enriching episodes of Prescribing Lifestyle.
09 Jul 2024
Episode 25. Interview with the Conscious Gynaecologist Andrea Salcedo
00:42:35
Summary:
In this episode, Dr. Avi Charlton is joined by Dr. Andrea Salcedo, a gynecologist from Southern California. They discuss the impact of metabolic health on gynecological conditions such as PCOS, endometriosis, and menopause. Dr. Salcedo shares her personal journey and professional insights, highlighting the importance of a low-carb diet and lifestyle changes in managing these conditions.
Discussion Topics:
Personal Journey: Dr. Salcedo shares her experiences with infertility and gestational diabetes.
PCOS and Insulin Resistance: Explanation of how high insulin levels impact menstrual cycles and lead to PCOS.
Endometriosis and Gut Health: Discussion on the link between gut dysbiosis and endometriosis, and dietary strategies for management.
Menopause: Insights into managing menopause symptoms through diet and hormone replacement therapy.
Practical Dietary Advice: Recommendations for reducing carbohydrate intake and fasting guidelines for women.
Resources Mentioned:
Nutrition Network - Resource for learning about metabolic health.
Cod Liver Oil Studies - Research on the benefits of cod liver oil for endometriosis.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book from thehttps://www.mlcclinic.com.au
17 Sep 2024
Episode 45. Metabolic Wellbeing without the BS with Martin Gillespie
00:47:28
In this episode of Prescribing Lifestyle, I’m joined by Martin Gillespie, the founder and CEO of GEM Wellness Warriors, a global consulting business focused on metabolic health and wellness. Martin shares his incredible journey from corporate leadership to becoming an advocate for addressing the root causes of chronic diseases. After being diagnosed with stage 4 non-Hodgkin’s lymphoma and overcoming several life-changing events, Martin turned his focus towards improving health outcomes through lifestyle interventions.
Key Points Covered:
Martin’s Background and Journey:
Over 25 years of experience in corporate leadership
Shift to metabolic health in 2020 after personal health challenges
Moved from Australia to Glasgow to expand his impact in wellness and corporate wellbeing
Metabolic Health Focus:
Addressing root causes of chronic diseases through nutrition and lifestyle changes
The connection between stress, gut health, and metabolic disorders
Personal Experience with Cancer:
Martin’s battle with stage 4 non-Hodgkin’s lymphoma
How his cancer journey led to a deeper understanding of the role nutrition plays in healing
GEM Wellness Warriors:
A global consulting business focused on corporate wellness and individual health transformations
Helping clients reverse chronic illnesses and implement sustainable lifestyle changes
Podcast Launch:
Metabolic Wellbeing without the BS shares real stories and practical advice on long-term health
Strategies to manage stress, improve metabolic health, and live a healthier life
Exciting News:
Martin is now offering personalized health coaching, focusing on reversing chronic illnesses and improving corporate wellness. His signature program, which includes nutrition and stress management strategies, is open for enrollment.
Note: Remember, this podcast is not a replacement for financial or medical advice. Always consult with a professional for personalized guidance.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Stay tuned for more empowering episodes of Prescribing Lifestyle.
28 Aug 2024
Episode 39. Managing type 1 diabetes with the low carb diet
00:40:50
In this episode of Prescribing Lifestyle, Dr. Avi Charlton speaks with Jane McDonald, an audiologist and type 1 diabetic, who shares her journey of discovering the low-carb lifestyle and how it transformed her health. From dealing with the challenges of diabetes to finding hope and better management through therapeutic carbohydrate restriction, Jane’s story is both inspiring and educational.
Key Points Covered:
Introduction:
Jane McDonald, an audiologist and type 1 diabetic, shares her background and journey with diabetes.
Discussion on how Jane was diagnosed with type 1 diabetes during her first pregnancy and the challenges that followed.
Discovering Low Carb:
How Jane found out about low-carb through Dr. Troy Stapleton and Dr. Richard Bernstein’s methods.
The dramatic improvements in her health, including weight loss and better blood sugar control.
Health Benefits:
The numerous benefits Jane experienced after adopting a low-carb lifestyle, including increased energy, reduced inflammation, and improved sleep.
Daily Low-Carb Living:
A typical day of meals for Jane, focusing on real whole foods like eggs, bacon, meat, and green vegetables.
Advocacy and Awareness:
Jane’s involvement in the parliamentary inquiry into diabetes in Australia, advocating for dietary changes and better education for type 1 diabetics.
The importance of low-carb diets being recognized as a viable option for managing diabetes.
Conclusion:
Jane’s continued passion for sharing her story and helping others discover the benefits of low-carb living.
How listeners can learn more and reach out to Jane for further insights.
Contact Jane: Jane can be reached via email at janemacdonaldtype1@gmail.com but is not able to provide medical advice.
Exciting News: Announcement of upcoming retreats and workshops in November, organized in collaboration with Julie Bristow, focusing on breathwork and nervous system regulation. For more details, visit my website.
Join the Breathing Coaching Community:
Participate in one-on-one sessions or group coaching to enhance your breathing techniques and overall well-being.
Website: Visit www.mlcclinic.com.au to learn more about our services and upcoming events.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book fromwww.mlcclinic.com.au.
20 Aug 2024
Episode 37. Dr Avi interviewed by the Meat Medic, talking about lifestyle medicine incorporating functional breathing
00:35:00
Summary: In this episode of the Meat Medic Podcast, Dr. Avi Charlton returns to discuss her journey as a specialist lifestyle GP and the founder of Melbourne Low Carb Clinic. She shares her experiences with low-carb nutrition, functional breathing, and how these practices have revolutionized her approach to healthcare. Dr. Charlton also discusses the importance of spreading the message through her podcast, Prescribing Lifestyle.
Key Points Covered:
Introduction:
Welcome back Dr. Avi Charlton, specialist lifestyle GP and founder of Melbourne Low Carb Clinic.
Brief overview of Dr. Charlton’s background and current projects.
Journey into Low-Carb Nutrition:
How Dr. Charlton discovered the benefits of a low-carb diet through personal experience.
The impact of low-carb nutrition on her patients’ health and well-being.
Founding the Melbourne Low Carb Clinic to spread the word and help more people.
Exploring Functional Breathing:
Introduction to functional breathing and its benefits for stress management, respiratory health, and overall well-being.
How Dr. Charlton’s interest in breathing was sparked by the Huberman Lab podcast and a keto retreat.
The science behind breathing techniques and their impact on health, including the Bohr effect.
Integrating Lifestyle Medicine:
The importance of addressing all pillars of lifestyle medicine, including nutrition, exercise, stress management, and sleep.
How Dr. Charlton incorporates breathing techniques into her consultations to improve patient outcomes.
The role of dopamine in our daily lives and its connection to stress and anxiety.
The Power of Podcasting:
Dr. Charlton’s motivation for starting the Prescribing Lifestyle podcast.
How podcasting allows her to learn from experts and spread valuable health information to a broader audience.
Recent podcast topics, including artificial sweeteners and migraine management.
Practical Tips for Better Breathing:
Simple breathing exercises to improve health, such as nose breathing and the 4-7-8 breathing technique.
The benefits of slowing down your breathing to enhance oxygen delivery and reduce stress.
The importance of practicing mindful breathing during the day and at night.
Resources Mentioned:
Books: The Oxygen Advantage by Patrick McKeown, Breath by James Nestor, Dopamine Nation by Anna Lembke, Dopamine Detox by Thibaut Meurisse.
Exciting News: Announcement of the new e-book, Low-Carb Made Easy, now available. It includes the basic theory behind low-carb eating, a detailed food list, practical meal plans, and delicious recipes. Available at www.mlcclinic.com.au in the online store.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book fromhttps://www.mlcclinic.com.au.
20 May 2024
Episode 10. Breathe to Thrive: Unlocking Wellness through Functional Breathing
00:44:08
Show Notes
Episode Overview: In this episode, we explore the transformative power of functional breathing, an essential yet often overlooked aspect of wellness. Join us as we delve into the benefits of nose breathing, the science behind it, and practical tips to enhance your health through better breathing techniques.
Discussion Highlights:
Introduction to Functional Breathing:
The significance of breathing for overall well-being.
Barry’s qualifications as a certified Oxygen Advantage coach and functional breathing instructor.
Influential books: Patrick McKeown's "The Oxygen Advantage" and James Nestor's "Breath: The New Science of a Lost Art."
The Importance of Nose Breathing:
Benefits of nose breathing over mouth breathing.
Health issues linked to mouth breathing: anxiety, asthma, insomnia, and more.
The detrimental effects of mouth breathing on dental health and jaw development.
The Role of Modern Medicine and Holistic Practices:
Combining functional breathing with modern medicine and a healthy diet.
The holistic approach to health, including proper diet, exercise, and stress management.
Breath as a Personal Religion:
The intimate relationship we have with our breath.
Using breath to manage stress and stay grounded.
Community Engagement and Respiratory Rate Exercise:
Interactive respiratory rate measurement exercise with participants.
Discussion of participants’ results and ideal breath rates.
Identifying Dysfunctional Breathing:
Signs of dysfunctional breathing and its effects on health.
Common causes: poor diet, lack of exercise, stress, and misinformation about breathing.
Nasal Breathing Benefits:
Increased oxygen uptake, humidification, and filtration of air.
Production of nitric oxide and its health benefits.
Calming effect of nasal breathing through parasympathetic nervous system engagement.
Over-Breathing vs. Functional Breathing:
The negative impact of over-breathing.
Techniques for achieving functional breathing: nasal breathing, diaphragmatic breathing, and reducing breath volume.
Practical Breathing Exercise:
Guided breathing exercise to practice functional breathing.
Encouraging regular practice and use of nasal dilators or strips during exercise.
Comments and Community Interaction:
Participant feedback on the breathing exercise.
Introduction to the 10-day "Breathe Together with Me" challenge as part of the Low Carb Pro membership.
Further Resources and Community Benefits:
Access to webinars, masterclasses, and a learning portal through Low Carb Pro.
Value of joining a supportive community for ongoing health improvement.
Key Takeaways:
Be aware of your breathing patterns and practice nose breathing as much as possible.
Quality over quantity: breathe less frequently but more deeply.
Regular practice of functional breathing can significantly enhance overall health and well-being.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free ebook from thehttps://www.mlcclinic.com.au/
12 Jun 2024
Episode 17. Benefits of the Meat Based diet with the Meat Medic Dr Suresh Khirwadkar
00:31:37
Episode Summary:
In this episode of the Prescribing Lifestyle Podcast, Dr. Avi Charlton welcomes Dr. Suresh Khirwadkar, also known as the Meat Medic. Dr. Khirwadkar is a lifestyle physician based in Queensland and the host of his own podcast. He shares his journey into lifestyle medicine, discussing the importance of prioritizing lifestyle interventions over medications and the challenges and benefits of various dietary approaches. Dr. Khirwadkar emphasizes the value of metabolic flexibility and the need for individualized treatment plans to optimize patient health.
Key Topics Discussed:
Introduction to Dr. Suresh Khirwadkar
Background and professional journey
Transition into lifestyle medicine
Hosting the Meat Medic podcast
The Importance of Lifestyle Interventions:
Prioritizing lifestyle changes over medications
The role of diet, exercise, sleep, and stress reduction in managing health conditions
Dietary Approaches and Metabolic Flexibility:
Experiences with low-carb, keto, and carnivore diets
The importance of small amounts of carbohydrates for some individuals
Issues with long-term strict diets and the development of insulin resistance
Individualized Patient Care:
Tailoring treatment plans to meet individual needs
Social and practical considerations in dietary choices
The significance of muscle building and exercise
Upcoming Events and Conferences:
Dr. Suresh Khirwadkar's participation in the Lived Experience conference with Tracy
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book from thehttps://www.mlcclinic.com.au
12 May 2024
Episode 8. Low Carb for Chronic Conditions with Keto Coach Carla
01:02:43
Discussion Highlights:
Carla's Journey with Fibromyalgia:
Carla, a nutritionist and keto coach, shares her personal journey of living with fibromyalgia and discovering the transformative effects of low-carb and keto diets.
She discusses her struggles with yo-yo dieting and the life-changing impact of adopting a ketogenic lifestyle.
Understanding Fibromyalgia:
Carla delves into the complexities of fibromyalgia, explaining its impact on the nervous system and daily challenges such as chronic pain and muscle spasms.
She shares insights into the symptoms and manifestations of the condition, highlighting the need for individualized approaches to management.
Exploring Natural Remedies:
Reflecting on her journey, Carla discusses her exploration of natural remedies for fibromyalgia management, emphasizing anti-inflammatory strategies and gradual dietary transitions.
She underscores the importance of personalized approaches and holistic lifestyle changes in managing fibromyalgia symptoms effectively.
Transitioning to Low-Carb/Keto:
Carla offers practical advice on transitioning to low-carb and keto diets, emphasizing gradual adjustments to avoid shocking the body.
She discusses the significance of fat intake during the initial stages of adopting a ketogenic lifestyle and the importance of monitoring ketosis.
Approach to Practice & Success Stories:
Carla outlines her approach to nutrition counseling, focusing on individualized plans and addressing the psychological aspects of dietary changes.
She shares success stories of clients reducing or eliminating medications under doctor supervision, highlighting the long-term health benefits of lifestyle changes.
Event Announcement: Join us for an exciting low-carb dinner event at Bucatini Restaurant in Mitcham on Saturday, May 18th, featuring delicious food, inspiring conversations, guest speakers, prizes, and networking opportunities. Limited tickets available.
Gain access to exclusive content, including fortnightly Zoom sessions and online course access, with your membership to Low Carb Pro. Enhance your understanding of low-carb and keto lifestyles and join our community for support and guidance. Join Low Carb Pro for a personalized approach to wellness.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free ebook from thehttps://www.mlcclinic.com.au/
09 Oct 2024
Episode 51. Becoming UNBREAKABLE with Dan Russell
00:38:45
Introduction: Welcome to this episode of Prescribing Lifestyle, where I chat with Dan Russell, a dynamic young leader in the construction industry from Melbourne. Discover how Dan's journey from a small town in New Zealand to a high-ranking role in Australia was marked by resilience and transformative life experiences.
Key Points Covered:
Background and Early Challenges:
Dan's roots in Okika, a small town in the South Island of New Zealand.
His transition from professional sportsman to a key player in the construction industry.
Professional Growth:
Dan's rapid rise from a labourer to General Manager at Based Industry.
Insights into managing a growing team and his approach to leadership without a formal university degree.
Life-Altering Injury:
The severe injury Dan sustained while playing rugby, leading to a critical medical condition called acute compartment syndrome.
His journey through surgery, recovery, and the mental resilience required to overcome the physical and emotional challenges posed by his condition.
Philosophy and Mindset:
Dan's philosophy on self-belief and resilience, which has driven his recovery and professional success.
His thoughts on how challenging life experiences can offer profound opportunities for personal growth and reflection.
Advice for Listeners:
Encouragement to embrace challenges as opportunities to grow and the importance of self-belief in overcoming life's obstacles.
Dan's perspective on the interplay between physical, mental, and spiritual health, and how to harness these aspects to lead a balanced and fulfilling life.
Contact Information:
Connect with Dan through email for insights and motivation. For contact details, reach out to me directly.
Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalized medical advice.
Please subscribe, rate, and review the podcast on your preferred platform to support us and stay tuned for more enriching episodes of Prescribing Lifestyle.
03 Jul 2024
Episode 23. Simply Swaps Ideas with Linda and David from Simply Swaps
00:27:41
Episode Summary: In this episode of Prescribing Lifestyle, Dr. Avi Charlton sits down with Linda and David, the founders of Simply Swap Foods, to discuss their journey of transforming their health through a low-carb diet and how it led to the creation of Simply Swap. They share personal stories, challenges, and successes, providing insights into how making simple dietary changes can lead to significant health improvements.
Key Topics Discussed:
The origin story of Simply Swaps and David's pre-diabetes diagnosis.
The transition to a low-carb diet and its health benefits.
The creation of Simply Swaps products to provide healthy low-carb options.
Ingredients and quality standards for Simply Swaps products.
The importance of supporting and spreading awareness of healthy eating.
How Simply Swap Foods collaborates with organizations like Defeat Diabetes and Low Carb Down Under.
Where to find Simply Swap products online and in stores.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book from thehttps://www.mlcclinic.com.au
07 Aug 2024
Episode 33. The Oxygen Revolution with Naturopath Julia Rudakova
00:42:08
In this episode of Prescribing Lifestyle, I discussed functional breathing techniques and holistic health approaches with Julia Rudakova from Oxygen Revolution. This is our first live podcast recorded in my clinic in Melbourne, making it a special and engaging conversation. Learn how functional breathing can improve health, manage respiratory issues, and enhance overall well-being.
Key Points Covered:
Introduction:
Welcome to the live podcast in Melbourne.
Introduction of Julia Rutakova and her background.
Julia’s Journey into Naturopathy and Functional Breathing:
Transition from teaching to naturopathy.
Personal health challenges and how they influenced her career.
How Functional Breathing Can Help:
Managing asthma and chronic bronchitis.
Practical breathing techniques like small breath holds.
Julia’s Oxygen Revolution Program.
Success Stories:
Asthma management and medication reduction.
Emphysema stabilization.
Holistic Approach to Health:
Treating people, not conditions.
Importance of understanding lifestyle, emotions, and stress.
Practical Tips for a Healthy Lifestyle:
Educate yourself about proper breathing.
Eat only when hungry and ensure proper digestive juices.
Get morning sunlight to reset circadian rhythms.
Incorporate natural movements into daily routines.
Julia’s Books:
Children’s Breathing Book: Engaging visual exercises for kids.
Your Breathing Coach: A concise guide for adults on functional breathing, coming out end of July.
Oxygen Revolution Program:
Online and face-to-face sessions focusing on functional breathing for various conditions.
Exciting News:
Announcement of Julia's upcoming book, Your Breathing Coach, releasing at the end of July. This book provides a step-by-step guide to transition from dysfunctional to functional breathing.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book from thehttps://www.mlcclinic.com.au
14 May 2024
Episode 9. Weight Loss Turned to Gaining Health with Barry Shipside
00:51:01
Discussion Highlights:
Barry's Weight Loss Journey:
Barry shares his lifelong struggle with weight and multiple failed attempts at traditional diets.
His turning point comes when he learns about the carnivore diet from a couple who achieved remarkable health transformations.
Adopting the Carnivore Lifestyle:
Barry's initial skepticism about the carnivore diet gives way to curiosity and research.
He decides to give it a try, motivated by desperation and the promise of not feeling hungry while still losing weight.
Health Transformation and Improved Markers:
Barry experiences significant weight loss and improved health markers, including blood pressure and blood sugar levels.
He emphasizes that his journey wasn't just about weight loss but reclaiming overall health and well-being.
The Importance of Self-Knowledge and Individual Choices:
Barry stresses the importance of understanding one's body and making choices based on personal needs rather than comparing with others.
He highlights the deceptive nature of marketed "healthy" foods and the significance of mindful eating.
Community Support and Resources:
Barry acknowledges the role of supportive communities and resources like masterclasses and Facebook groups in aiding his journey.
He encourages continuous learning and exploration of different perspectives to sustain a healthy lifestyle.
Mindset and Mental Health:
Barry shares insights into addressing mindset issues and working on mental well-being alongside physical health.
Sustainability of Lifestyle Changes:
Barry emphasizes the sustainability of low-carb or keto lifestyles when approached with the right knowledge and mindset.
He shares anecdotes of individuals maintaining their health gains and making informed choices long-term.
Event Announcement: Join us for an exciting low-carb dinner event at Bucatini Restaurant in Mitcham on Saturday, May 18th, featuring delicious food, inspiring conversations, guest speakers, prizes, and networking opportunities. Limited tickets available.
Gain access to exclusive content, including fortnightly Zoom sessions and online course access, with your membership to Low Carb Pro. Enhance your understanding of low-carb and keto lifestyles and join our community for support and guidance. Join Low Carb Pro for a personalized approach to wellness.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free ebook from thehttps://www.mlcclinic.com.au/
07 Jul 2024
Episode 24.365 Breathing exercise
00:11:38
Episode Description: Welcome to another episode of the Prescribing Lifestyle Podcast. Today, Dr. Avi Charlton will guide you through a calming and transformative breathwork exercise known as 365 Breathing. This practice involves performing this breathwork three times a day, aiming for six breaths per minute for five minutes each session. It’s an excellent way to reduce stress, enhance mental clarity, and support overall physical health.
Episode Highlights:
Introduction to 365 Breathing:
Perform the breathwork exercise three times a day (morning, midday, evening).
Aim for six breaths per minute or five minutes each session.
Inhale for five seconds, exhale for five seconds through the nose.
Benefits of 365 Breathing:
Stress and Anxiety Reduction: Promotes relaxation and activates the parasympathetic nervous system.
Mental Clarity and Focus: Calms the mind and improves mindfulness.
Emotional Well-being: Helps regulate emotions and promote a sense of calm and balance.
Physical Health: Improves oxygen delivery, supports blood pressure, cardiovascular health, and boosts the immune system.
Guided Breathwork Exercise:
Find a comfortable position (sitting up or lying down).
Ensure your back is straight for full lung expansion if sitting.
Close your eyes or relax your gaze and start to relax your body.
Breathe in for five seconds and out for five seconds.
Notice the cold air entering your nostrils and the warm air exiting.
Let go of any tension in your body, relax your face, shoulders, hands, tummy, hips, thighs, legs, and toes.
Focus on your diaphragm and ribcage movement with each breath.
Bring your mind back to your body sensations if thoughts arise.
Emphasize self-compassion and self-love during the exercise.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book from thehttps://www.mlcclinic.com.au
30 Oct 2024
Episode 57. Empowering women to be leaders with Paula Fenwick
00:37:09
Welcome to this episode of Prescribing Lifestyle where I have the pleasure of speaking with Paula Fenwick, a leadership and empowerment resilience advocate. Paula shares her extensive experience in the pharmaceutical industry, her journey into leadership and empowerment, and her passion for enhancing women's roles in leadership and resilience.
Key Points Covered:
Journey into Leadership: Paula's transition from a corporate career to becoming a keynote speaker and author focusing on leadership and resilience.
Empowerment in the Workplace: How Paula empowers women in the workplace and her approach to increasing leadership capacity among emerging women leaders.
Resilience and Personal Growth: Insights into Paula's personal growth post-divorce and how she used her experiences to teach resilience and empowerment.
Mindfulness and Mental Health: Paula discusses the importance of mindfulness and how it helps manage stress and anxiety, enhancing both personal and professional life.
Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalized medical advice.
Please subscribe, rate, and review the podcast on your preferred platform to support us and stay tuned for more enriching episodes of Prescribing Lifestyle.
22 May 2024
Episode 11. How to start exercising with Wynter Chan, exercise physiologist
00:55:48
Show Notes: How to Start Exercising
In this episode, we sit down with Wynter Chan, an exercise physiologist based in Melbourne, to discuss how to start an exercise routine. Wynter runs the Melbourne Yoga and Pilates clinic and provides a comprehensive approach to fitness, catering to a wide range of needs from yoga and Pilates to other exercise methods. Wynter shares her insights on making exercise a sustainable part of your lifestyle, the benefits of online training, and practical tips for overcoming common barriers to physical activity.
Key Topics
Introduction to Wynter Chan
Wynter's background and expertise in exercise physiology.
Difference between exercise physiologists and physiotherapists.
Wynter's Background and Experience
Wynter’s educational journey and career highlights.
Her work with national sports teams and the Australian Ballet.
Challenges in Starting Exercise
Common challenges people face when starting to exercise.
The importance of motivation and accountability.
Making Time for Exercise
Tips for busy professionals to fit exercise into their schedules.
Examples of effective short exercise sessions.
Success of Online Training
Transition to online sessions during the lockdown.
Benefits of online training for clients’ consistency and flexibility.
Personalizing Exercise Plans
Customizing exercise plans based on individual lifestyles.
Wynter’s approach to working with clients of various needs.
Client Success Stories
Stories of clients achieving their fitness goals, including a significant weight loss and diabetes reversal.
Handling Injuries and Adaptations
Strategies for exercising with injuries.
Importance of finding alternative exercises to maintain fitness.
Motivation and Goal Setting
The role of motivation in sustaining an exercise routine.
Setting realistic and achievable goals to maintain progress.
Working with Chronic Conditions
How exercise physiologists collaborate with healthcare providers.
Using care plans to make sessions more accessible.
Wynter’s Personal Exercise Routine
Wynter’s own fitness journey and current routine.
Tips on tracking exercise and maintaining consistency.
Final Thoughts and Advice
Wynter’s advice for those struggling to start exercising.
Encouragement to find enjoyable activities and start small.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book from thehttps://www.mlcclinic.com.au
16 Jun 2024
Episode 18. Managing Cravings on Keto or Low Carb Lifestyle
00:13:16
Episode Title: Managing Cravings on a Keto or Low-Carb Diet
Episode Summary: In this episode of "Prescribing Lifestyle," Dr. Avi Charlton discusses effective strategies for managing cravings while following a keto or low-carb diet. Cravings can be a significant challenge, but with the right techniques, they can be effectively managed.
Key Points Discussed:
Hydration:
Importance of staying hydrated.
Drink plenty of water and ensure adequate intake of sodium and potassium.
Use electrolytes if necessary.
Protein and Healthy Fats:
Ensure you're eating enough protein and healthy fats.
Aim for 2-3 meals a day with sufficient protein sources like meat, eggs, chicken, and fish.
Low-Carb Snacks:
Keep low-carb snacks handy to manage cravings.
Examples: grilled eggs, cheese, seeded crackers, and veggie dips.
Salt Intake:
Using a bit of salt on your tongue to curb cravings.
Stocking Up on Healthy Foods:
Keep your fridge and pantry stocked with low-carb foods.
Avoid keeping treats, sugar, and high-carb foods at home.
Meal Planning:
Plan your meals to avoid impulsive eating.
Clear out tempting foods from your pantry.
Sleep and Stress Management:
Prioritize getting enough sleep.
Manage stress with activities like stretching, yoga, and breathing exercises.
Distraction Techniques:
Keep busy to distract from cravings.
Go to the kitchen for a healthy drink instead of a snack.
Keto-Friendly Recipes:
Experiment with keto-friendly versions of your favorite foods.
Use nuts or dark chocolate sparingly to satisfy initial cravings.
Mindfulness and Triggers:
Practice mindfulness to recognize and manage craving triggers.
Identify specific times or situations when cravings are more likely.
Community Support:
Join and engage with supportive communities for advice and encouragement.
Share your experiences and seek support in Dr. Avi Charlton's free Facebook group.
Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.
Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book from thehttps://www.mlcclinic.com.au
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