In this episode of Prescribing Lifestyle Podcast, we dive into strategies for maintaining a low-carb lifestyle during the festive season while still enjoying celebrations and social gatherings.

• Know Your Why - Understanding your personal motivation for staying low-carb
• Strategic Planning - Preparing for holiday events and social gatherings
• Social Connection - Shifting focus from food to relationships
• Recipe Adaptations - Low-carb alternatives for traditional holiday dishes
• Practical Solutions - Managing alcohol, social pressure, and dining out

• Success comes from having a clear plan and knowing your motivation
• Focus on connection and gathering rather than food
• There are many delicious low-carb alternatives for traditional holiday foods
• Managing social situations requires preparation and confidence

• Mad Creation Hub - For keto holiday recipes
• Diet Doctor - Comprehensive low-carb recipe collection
• Fat For Weight Loss - Holiday-specific low-carb options

Website: Visit www.mlcclinic.com.au to learn more about our services and upcoming events.

Social Media:

• Instagram: @dr_charlton_lifestyle_gp
• Facebook: Dr Charlton Lifestyle GP
• YouTube: @avicharlton

Contact: Email us at avi.charlton@mlcclinic.com.au

Note: This podcast is for informational purposes only and is not a substitute for medical advice. Always consult with healthcare professionals before making changes to your treatment plan.

As I reflect on this transformative year in my Prescribing Lifestyle Podcast journey, I want to share with you my personal and professional growth through 2024, and the exciting developments ahead in 2025.

• My Personal Journey & Growth
• My Professional Achievements
• Our Podcast Success
• My Vision for 2025

Personal Note: I'll be taking a brief podcast break until mid-January while I take my boys to explore Singapore and my hometown Hong Kong - their first visit!

I'd love to support you through:

• My new Breathe In Health programs
• Low Carb Pro fortnightly sessions https://avi-s-site.thinkific.com/bundles/low-carb-pro
• Breathwork workshops https://mlcclinic.com.au/events/breathe-in-health-half-day-retreat-480/
• Consultations at any of my clinic locations https://mlcclinic.com.au/appointments-and-fee-structure/

As I always say: "If you don't look after yourself, you can't look after anybody else."

Website: Visit www.mlcclinic.com.au to learn more about our services and upcoming events.

Social Media:

• Instagram: @dr_charlton_lifestyle_gp
• Facebook: Dr Charlton Lifestyle GP
• YouTube: @avicharlton

Contact: Email us at avi.charlton@mlcclinic.com.au

Note: This podcast is for informational purposes only and is not a substitute for medical advice. Always consult with healthcare professionals before making changes to your treatment plan.

In this episode of Prescribing Lifestyle Podcast, we chat with the host of Toy Division Graffiti Podcast, an Occupational Therapist and Metabolic Health Coach who shares his transformative journey through mental health challenges and his unique approach to combining graffiti culture with holistic health practices.

• About Our Guest - Occupational Therapist turned Metabolic Health Coach and podcast host
• Personal Health Journey - From traditional mental health treatment to lifestyle medicine
• Professional Evolution - Integrating occupational therapy with metabolic health
• Graffiti and Healing - The therapeutic role of art and culture
• Metabolic Approach - Understanding the brain energy theory

• Mental health recovery requires a comprehensive lifestyle approach beyond medication
• Mitochondrial health plays a crucial role in mental wellbeing
• Lifestyle factors including diet, sleep, and stress management are fundamental to recovery
• Cultural activities and community connection can provide meaning and belonging

Toy Division Graffiti podcast: https://open.spotify.com/show/5HiztPTWAS72nsBYeszkVw

Toy division graffiti Insta: https://www.instagram.com/toydivision2/?hl=en

Books mentioned:

• Stolen Focus by Johann Hari
• Brain Energy by Chris Palmer
• Good Energy by Casey Means
• Metabolic Mind Youtube with Dr Bret Scher

Website: Visit www.mlcclinic.com.au to learn more about our services and upcoming events.

Social Media:

• Instagram: @dr_charlton_lifestyle_gp
• Facebook: Dr Charlton Lifestyle GP
• YouTube: @avicharlton

Contact: Email us at avi.charlton@mlcclinic.com.au

Note: This podcast is for informational purposes only and is not a substitute for medical advice. Always consult with healthcare professionals before making changes to your treatment plan.

In this episode of Prescribing Lifestyle Podcast, we chat with Petrina Phillips, a registered nurse of over 20 years who transformed her health through low-carb living and now helps others as a nutrition network adviser and lifestyle practitioner.

• About Petrina Phillips
• Health Transformation Journey
• Professional Evolution
• Family Adaptation to Low-Carb Living
• Personal Growth

• Lifestyle changes can lead to significant health improvements beyond weight loss
• Community support is crucial for maintaining a low-carb lifestyle
• Small, gradual changes can lead to sustainable health transformations
• Family adaptation to dietary changes requires patience and creativity

Find Petrina through the Low Carb Keto Ballarat Facebook page for support and guidance in your health journey.

To join Low Carb /Keto Ballarat: https://www.facebook.com/profile.php?id=61567747025638

Website: Visit www.mlcclinic.com.au to learn more about our services and upcoming events.

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

Social Media:

• Instagram: Follow me on Instagram @dr_charlton_lifestyle_gp
• Facebook: Connect with me on Facebook at Dr Charlton Lifestyle GP
• YouTube: Subscribe to my YouTube channel: @avicharlton
• Free Facebook Community: Join our supportive Facebook group

Contact Me: Have questions or want to get in touch? Feel free to email me at avi.charlton@mlcclinic.com.au.

Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.

Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book from www.mlcclinic.com.au.

In this episode of Prescibing Lifestyle Podcast, I chat with Alex McDonald, founder of Keto Marathons. Alex shares his incredible journey of running five marathons in five days while fasting and adhering to a ketogenic lifestyle. He discusses the power of fat adaptation, how he trained for such a unique challenge, and the inspiring lessons he learned along the way.

1. About Alex McDonald:
   • Founder of Keto Marathons and a long-term advocate of the ketogenic lifestyle.
   • Over 15 years of low-carb and keto living, unlocking extraordinary energy and endurance.
   • Completed five marathons in five days, completely fasted, as a demonstration of the power of fat adaptation.
2. Journey to Keto:
   • Inspired by longevity and the health outcomes of others thriving in their twilight years.
   • Transitioned to keto through simple changes like eliminating grains and processed foods, eating whole foods, and focusing on fat and protein.
   • Experienced life-changing energy and mental clarity within just one month of starting keto.
3. The Five Marathons Challenge:
   • Ran five marathons in five consecutive days, ending with the Sydney Marathon.
   • Consumed only water and electrolytes throughout the five days.
   • Dealt with extreme heat, physical pain (sprained ankles, knee and hip discomfort), and no sleep, but never ran out of energy thanks to being fat-adapted.
4. Training and Preparation:
   • Trained for a year, starting with short runs and gradually increasing to 60–100 km per week.
   • Worked with expert advisors like Dr Ian Lake, Dr Paul Mason, and dietitian Dr Jessica Turton to fine-tune his approach.
   • Prioritised low-intensity, heart-rate-focused runs to minimise injury risks.
5. Lessons Learned from the Challenge:
   • Energy and endurance are accessible to everyone through fat adaptation.
   • Completing a marathon—or any big challenge—builds resilience and shifts your perspective on what’s truly difficult in life.
6. Backyard Ultra Adventure:
   • Participated in a Backyard Ultra, completing 15 loops (100 km) in 15 hours.
   • Enjoyed the unique format and camaraderie of the event.
7. What’s Next for Alex:
   • Training for the Ultra-Trail Australia 100K event in May 2025.
   • Plans to complete the race fasted, capturing data to further demonstrate the benefits of keto and fat adaptation.

1. Fat Adaptation Unlocks Boundless Energy:
   • Keto isn’t just for endurance athletes—it’s for anyone looking to boost energy and performance in their everyday lives.
2. Resilience and Mindset Matter:
   • Achieving big challenges, like marathons, strengthens your ability to handle life’s difficulties.
3. The Power of Simplicity:
   • Small lifestyle changes, like eliminating processed foods and focusing on nutrient-dense meals, can have profound impacts on health and wellbeing.

• Website: Keto Marathons
• Instagram: @ketomarathons
• X (formerly Twitter): @keto_marathons

• Instagram: @prescribing_lifestyle_podcast
• Facebook: Prescribing Lifestyle Podcast
• YouTube: @prescribinglifestyle

Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalised guidance.

Don’t forget to subscribe, rate, and review the podcast. Stay tuned for more inspiring stories of lifestyle-driven health transformations!

In this episode of Prescribing Lifestyle Podcast I share highlights from the recent Holistic Wellness Retreat in Mansfield, co-hosted with Julie Bristow from Rejuvenate Health Retreats. This retreat combined intermittent fasting, low-carb living, and mindfulness to help participants pause, reflect, and rejuvenate.

1. About the Retreat:

   • Held over two nights (Friday–Sunday) in Mansfield.
   • Attended by five participants from diverse backgrounds, along with hosts Julie, Mary, and myself.
   • Focused on healthy eating, bushwalking, breathwork, mindfulness, and connection.

2. Day-by-Day Highlights:

   • Friday:
     • Arrival, welcome dinner (coconut-dressed fish and salad), and introductions.
     • Participants shared personal stories and set intentions for the weekend.
   • Saturday:
     • Morning breathwork session, bushwalk to Mount Buller’s stunning waterfall, and lunch (chia pudding with berries).
     • Free time by the pool, sauna, and spa for relaxation and mindfulness.
     • Knowledge-sharing sessions on low-carb living and mindset.
     • Yin Yoga session led by Julie, followed by a hearty dinner (slow-cooked beef brisket with cauliflower mash and salad).
   • Sunday:
     • Early morning solo walk by me, followed by a group walk in the rain.
     • Brunch at a local café in Yea.
     • Despite challenges like a power outage, the retreat concluded on a high note.

3. Key Takeaways from the Retreat:

   • Connection: Building bonds with like-minded participants.
   • Mindfulness: Stepping away from everyday responsibilities to recharge.
   • Success: Seamlessly integrating healthy living practices with relaxation and self-care.

4. Upcoming Retreats & Events:

   • March 2025 Retreat: Another holistic wellness retreat during the Labour Day long weekend in Mansfield.

   For more information on upcoming retreats and events, visit Rejuvenate Health Retreats.

   • December 8, 2024 – Breathwork in the Bush:
     • A 3-hour session in Karawong Bush Park, Doncaster.
     • Focus on functional breathing to manage stress and anxiety during the holiday season.
     • Limited to 8 participants.
     • Cost: $99 (bulk-billed with a mental health plan available).

For more information: https://mlcclinic.com.au/events/breathe-in-health-half-day-retreat/

• Instagram: @prescribing_lifestyle_podcast
• Facebook: Prescribing Lifestyle Podcast
• YouTube: @prescribinglifestyle

Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalised guidance.

Don’t forget to subscribe, rate, and review the podcast. Stay tuned for more insights into lifestyle-driven health transformations!

In this episode of Prescribing Lifestyle Podcast, I sit down with Despina Kolivas, a PhD student from La Trobe University, to discuss her groundbreaking research using the Defeat Diabetes app. From the science behind low-carb diets to real-world success stories, this episode offers valuable insights into how nutrition can empower individuals to take control of their health and manage type 2 diabetes effectively.

1. Despina’s Journey into Nutrition Research:
   • Transitioning from engineering and economics to nutrition.
   • Personal inspiration: her father’s health struggles and her desire to better understand metabolic health.
2. Introduction to the Defeat Diabetes App:
   • A comprehensive program designed to support type 2 diabetes management through low-carb education, recipes, and resources.
   • Collaboration between La Trobe University and Defeat Diabetes to assess the app’s impact on clinical outcomes.
3. Study Results So Far:
   • Clinical Improvements:
     • Average HbA1c reduction of 1% in 3 months.
     • 85% of participants saw improvements in blood sugar levels.
     • Significant weight loss, reduced blood pressure, and better lipid profiles.
   • Medication Reduction:
     • 21 participants reduced or discontinued their diabetes medications.
   • Quality of Life:
     • Participants reported reduced diabetes distress and improved self-efficacy.
4. Success Stories:
   • Highlighting Robert, a participant who significantly improved his HbA1c, reduced medications, and transformed his health using the app.
5. Challenges in Lifestyle Research:
   • Stress and life circumstances as barriers to sustained change.
   • The importance of GP support in ensuring participant safety and success.
6. Next Steps for the Research:
   • Ongoing data analysis for 6-month and 12-month outcomes.
   • Upcoming presentations at the International Diabetes Federation World Congress in Bangkok (April 2025).

Explore the foundational research behind the Defeat Diabetes program:

• Effectiveness of a Digitally Delivered Continuous Care Intervention (Defeat Diabetes) on Type 2 Diabetes Outcomes: A 12-Month Single-Arm, Pre-Post Intervention Study
  • PubMed
  • MDPI

Take control of your health with the Defeat Diabetes program!

Affiliate Link: Defeat Diabetes Program

Use code DDGJB15 for 15% off your order.

• Instagram: @prescribing_lifestyle_podcast
• Facebook: Prescribing Lifestyle Podcast
• YouTube: @prescribinglifestyle

Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalised guidance.

Don’t forget to subscribe, rate, and review the podcast. Stay tuned for more insights into lifestyle-driven health transformations!

In this episode, I delve into the world of mindfulness—what it is, how to incorporate it into your daily life, and the profound benefits it can bring. From informal practices like brushing your teeth to formal techniques like body scans and breathwork, this episode is packed with actionable insights to help you cultivate mindfulness.

1. What is Mindfulness?
   • Mindfulness is about being present with non-judgemental awareness. It’s not about having a blank mind but noticing what’s happening without attachment or judgement.
2. Informal Mindfulness Practices:
   • Brushing Your Teeth: Notice your sensations and thoughts while brushing.
   • Eating Mindfully: Focus on the taste, texture, and smell of your food.
   • Five Senses Exercise: Tune into your surroundings by noticing one sense at a time—what you see, hear, touch, smell, or taste.
3. Formal Mindfulness Practices:
   • Breathwork: Practice Coherent Breathing (5 counts in, 5 counts out) to calm your mind and body.
   • Body Scan: Use guided meditations to notice physical sensations from head to toe.
   • Mindful Walking: Connect with nature by observing your steps, sounds, and surroundings.
4. Real-Life Applications:
   • A patient avoided a panic attack using Coherent Breathing while driving.
   • Another found relief from work stress through the Five Senses Exercise.
5. Gratitude as Mindfulness:
   • Writing down three things you’re grateful for at the end of each day can enhance your mindfulness practice.
6. Mindfulness in Challenging Times:
   • Use mindfulness techniques to manage stress, regulate emotions, and stay present during difficult periods.

• Apps: Insight Timer, Headspace, Calm
• My Program: Breathe Together program on the Breathe in Health website
• Podcast Episode: Check out Episode 26 for a guided 5-minute Coherent Breathing exercise

• Instagram: @prescribing_lifestyle_podcast
• Facebook: Prescribing Lifestyle Podcast
• YouTube: @prescribinglifestyle

Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalized medical guidance.

Don’t forget to subscribe, rate, and review the podcast. Stay tuned for more practical tips and tools to enhance your lifestyle!