In this episode of Prescribing Lifestyle, I sit down with Minshin Tan — a former food technologist who has worked across pet food, poultry, dairy, supplements, and confectionery. With years of experience behind the scenes, Minshin offers a rare insider’s perspective on how processed and ultra-processed foods are really made.

We dive deep into the fascinating (and sometimes confronting) world of food product development — from how flavours, textures, and packaging are engineered, to why it’s so hard to stop at “just one Tim Tam.”

🔑 What We Cover in This Episode:

• What a food technologist actually does (Willy Wonka meets science)
• The product development process — from lab trials to supermarket shelves
• The role of sensory testing panels (yes, even pets are taste-testers!)
• The difference between processed vs ultra-processed foods
• Why fat, sugar & salt make foods irresistible
• The marketing language trap: “natural,” “real,” and “healthy” claims
• How to read food labels with more clarity
• Why some additives exist — and what consumers need to know
• The truth about whether big food companies really care about health
• Mindful eating: how slowing down can change your relationship with food

✨ Minshin also shares a sneak peek into his upcoming book, For Food’s Sake — a practical guide to navigating the modern food landscape without fear or confusion.

Whether you’re a parent, a health professional, or just someone curious about what’s really in your shopping basket, this conversation is packed with insight.

🌐 Website: minsheentan.com

📖 Book: ffoodssake.com

📱 Instagram: @ffoods_sake

🎥 TikTok: @forfoodssakeffs

💼 LinkedIn: linkedin.com/in/minsheentan

💚 If you found this episode helpful, please share it with a friend, leave a review, and don’t forget to order my new book Prescribing Lifestyle via mlcclinic.com.au.

In this episode of Prescribing Lifestyle 🎧 I sit down with Philippa Gleeson Payne — a health and wellness coach, mentor, and mother of four, who now guides other mums through the challenges of raising teenagers.

As a parent myself with two teenage boys, this conversation resonated deeply. Philippa shares her personal story — from homeschooling and global living, to navigating the trauma of her son’s severe playground accident and brain injury. Her journey reshaped not only her son’s life, but her entire family’s path.

Through her lived experience and years of coaching, Philippa now supports mums to let go of old expectations, reconnect with themselves, and meet their children as they are today. 💚

• Philippa’s powerful story of resilience after her son’s brain injury
• Why mothers often lose themselves in expectations — and how to reset
• The HEART framework: Health, Emotional IQ, Awareness, Rewire, Transform
• Learning to regulate your own nervous system before guiding your kids
• Why “good mums” must be willing to let go of the child of yesterday
• Practical tools like breathwork, mindfulness & humming to stay grounded
• Embracing growth as a parent and reconnecting with who you are at heart

✨ Whether you’re raising toddlers or teens, this conversation is filled with wisdom on resilience, self-regulation, and parenting with compassion.

📍 Connect with Philippa Gleeson Payne:

🌐 Website: afterchange.me

📸 Instagram: @afterchange.me.coach

📘 Facebook: Philippa L Gleeson Payne

📕 Order my book:

Prescribing Lifestyle: A Doctor’s Prescription for Lasting Weight Loss & Vibrant Health

Coming September 2025 → www.mlcclinic.com.au

📲 Stay connected:

Instagram: @dr_charlton_lifestyle_gp

Facebook: Dr Charlton Lifestyle GP

Podcast: Prescribing Lifestyle

Website: www.mlcclinic.com.au

In this episode of Prescribing Lifestyle, I sit down with the incredible Emilia O’Sullivan — award-winning author, podcaster, motivational speaker, and mentor. Emilia’s story is one of unshakable resilience and determination in the face of extraordinary health challenges.

From being born with kidney disease, undergoing a transplant, battling non-Hodgkin’s lymphoma, surviving sepsis and a cardiac arrest, to enduring multiple rare tumours — Emilia has faced more than 10 life-threatening medical conditions before the age of 32. Yet her mindset, grit, and refusal to give up have carried her through every hurdle.

We talk about:

💚 Emilia’s powerful health journey from birth to today

💚 How she stayed positive through surgeries, cancer treatments, and uncertainty

💚 The moment a doctor told her she might be “terminal” — and why she refused to accept it

💚 Her strategies for coping, setting goals, and keeping life moving forward

💚 Why self-care, joy, and listening to your body matter more than ever after illness

💚 How she now helps others through speaking, mentoring, and her podcast I’m in Control

Whether you’re facing your own health battle or simply need a dose of perspective and inspiration, Emilia’s story is a reminder of the strength we can find when we choose life, hope, and action — no matter the odds.

🔗 Connect with Emilia

🌐 Website: emmiliaosullivan.com

📱 Instagram: @emmiliaosullivan

📘 Facebook: Emilia O’Sullivan

🎧 Podcast: I’m in Control on all major platforms

📚 Book: I Should Have Been Dead — available via her website

📚 Pre-order my new book: Prescribing Lifestyle

A doctor’s prescription for lasting weight loss and vibrant health

Pre-order now at www.mlcclinic.com.au

Disclaimer: This episode is for educational purposes only and is not medical advice. Please speak to your healthcare provider before making any changes to your health routine.

In this episode of Prescribing Lifestyle, I sit down with Donna Aston, founder of the Aston RX program — a 28-day therapeutic lifestyle reset designed to help people improve their metabolic health, reduce inflammation, and gain lifelong tools for sustainable weight loss.

Donna shares her personal journey from being an overweight teen to becoming a body composition expert, nutrition researcher, and founder of one of Australia's most well-known lifestyle transformation platforms. We talk about how her program goes far beyond weight loss — addressing food addiction, emotional health, strength training, and metabolic flexibility.

We also discuss the real challenges people face when it comes to sustaining lifestyle changes, the role of mindset, and how her research partnerships with RMIT are paving the way for better metabolic health outcomes.

Whether you’re a practitioner, someone living with metabolic syndrome, or simply curious about the “why” behind sustainable change — this is a powerful conversation filled with science, heart, and practical strategies.

🔑 Key Topics Covered:

– Donna’s story and how Aston RX was born

– Why sustainable weight loss needs more than willpower

– How the program helps with blood sugar, inflammation, and food addiction

– The role of strength training in metabolic health

– Why “low carb” isn’t always the best label

– Insights from clinical trials with RMIT

– The difference between “normal” and a new normal

– How community, mindset, and support drive lasting results

📍 Connect with Donna Aston and Aston RX

🌐 Website: astonrx.com

📲 Instagram: https://www.instagram.com/aston_rx/

🎧 Listen to more episodes of Prescribing Lifestyle on your favourite platform:

🔗 Spotify

🔗 Apple Podcasts

🔗 Libsyn

📚 Pre-order my new book: Prescribing Lifestyle

A doctor’s prescription for lasting weight loss and vibrant health

Pre-order now at www.mlcclinic.com.au

Disclaimer: This episode is for educational purposes only and is not medical advice. Please speak to your healthcare provider before making any changes to your health routine.

In this episode of Prescribing Lifestyle, I sit down with Professor Peter Brukner — a pioneer in the low carb world, a mentor of mine, and one of the biggest influences on my own journey into lifestyle medicine.

Professor Brukner is a world-renowned sports and exercise physician, co-founder of SugarByHalf, founder of Defeat Diabetes, author of A Fat Lot of Good and The Diabetes Plan, and recently awarded Senior Australian of the Year (Victoria) 2025 🎉

We explore:

➤ How he reversed his own metabolic markers in just 13 weeks

➤ His surprising pivot from elite sports medicine to low carb advocacy

➤ Why and how he built the Defeat Diabetes program

➤ The powerful data from the latest research on low carb and type 2 diabetes

➤ Fueling athletes with fat — and debunking the myth of carb loading

➤ How we can educate more GPs and shift the healthcare system from the ground up

Peter shares stories, research, and raw insights from decades of experience — and reminds us that lifestyle is medicine, and real food is at the heart of it.

🔗 Resources mentioned:

🌐 https://www.defeatdiabetes.com.au

🌐 https://peterbrukner.com/

📚 A Fat Lot of Good and The Diabetes Plan by Dr Peter Brukner

🎓 https://sugarbyhalf.com

📸 Follow Dr. Brukner on Twitter/X and LinkedIn

Prescribing Lifestyle the book is now available for pre-order!

📖 A doctor’s prescription for lasting weight loss and vibrant health — packed with practical guides on nutrition, breathwork, mindset and daily habits.

🔗 Pre-order now — https://mlcclinic.com.au/my-book/

Stay Connected:

Instagram: @dr_charlton_lifestyle_gp

Facebook: Dr Charlton Lifestyle GP

Podcast: Prescribing Lifestyle

Website: www.mlcclinic.com.au

💬 If you enjoyed this episode, please leave a review or share it with someone who needs it.

Let’s keep prescribing lifestyle — one step at a time.

In this episode of Prescribing Lifestyle, I reflect on my recent experience at the Regenerate Health Retreat hosted by Dr. Max Gulhane and Paula in beautiful northern NSW.

It was a much-needed reset — and a powerful reminder of how nature, light, and rhythm can transform our wellbeing. From morning sun to cold plunges, nourishing food to mindful movement, this retreat was all about realigning with our circadian rhythm for optimal health.

✨ What we explore in this episode:

– How modern light exposure disrupts metabolism, sleep and hormones

– Why circadian rhythm is foundational to every system in the body

– The healing benefits of sunlight beyond just vitamin D

– What grounding and cold exposure do for inflammation and nervous system reset

– My daily shifts after the retreat: blue light blockers, bone broth, no coffee (yes, really!)

– Simple ways you can support your body’s internal clock — even with a busy schedule

This episode is packed with takeaways that anyone can try, no matter where you’re starting from. If you’re feeling tired, inflamed, or stuck in stress-mode, tuning in might give you the gentle nudge to reconnect with nature and your own rhythms again.

🎧 Listen now and let me know what resonated for you.

—

🌐 Learn more about the retreat and Dr. Max Gulhane:

Website: www.drmaxgulhane.com Instagram: @maxgulhanemd Retreat Info: www.regenerativehealthretreats.com

https://www.instagram.com/regenerativehealthretreats/

📘 Pre-order my book:

Prescribing Lifestyle: A Doctor’s Prescription for Lasting Weight Loss & Vibrant Health

Coming September 2025 → www.mlcclinic.com.au

📲 Stay Connected:

Instagram: @dr_charlton_lifestyle_gp

Facebook: Dr Charlton Lifestyle GP

Podcast: Prescribing Lifestyle

Website: www.mlcclinic.com.au

💬 If you enjoyed this episode, please leave a review or share it with someone who needs it.

Let’s keep prescribing lifestyle — one step at a time.

In this episode, we explore Dr Barton’s personal low-carb journey, how he integrates lifestyle medicine into his sleep and lung practice, and how small changes—like breathing through your nose or taping your mouth—can improve sleep quality, reduce snoring, and even avoid CPAP machines in some cases.

We also dig into practical solutions for insomnia, circadian rhythm shifts, sleep trackers, sleeping tablets, and how your routine (and your mindset) shapes your sleep more than you think.

Whether you're struggling with snoring, waking up at 3am, or feeling exhausted despite a full night's sleep—this one is packed with tips to help you breathe better, sleep deeper, and live well.

🎧 WHAT WE COVER IN THIS EPISODE:

✔️ Dr Barton’s personal low carb story (and what made him go from skeptic to advocate)

✔️ How excess weight affects sleep and breathing—even without diagnosed conditions

✔️ Natural ways to reduce snoring (beyond CPAP)

✔️ The power of nasal breathing and why mouth taping works

✔️ What your circadian rhythm has to do with insomnia

✔️ Why consistent sleep-wake times matter more than you think

✔️ The pros and cons of sleep trackers and sleeping tablets

✔️ How Dr Barton uses light therapy glasses to support his sleep during winter

✔️ Tips for waking up feeling refreshed—even if you think you haven’t slept

🔗 MENTIONED IN THE EPISODE:

• Dr Barton Jennings: https://www.lungandsleep.com.au
• YouTube Channel: @LungSleep
• Buzzpod & Night Shift sleep positioners
• Light therapy glasses: https://www.re-timer.com.au

📘 Pre-order my book

Prescribing Lifestyle: A Doctor’s Prescription for Lasting Weight Loss & Vibrant Health

Coming September 2025 — Pre-orders now open at www.mlcclinic.com.au

📲 Stay connected

Instagram: @dr_charlton_lifestyle_gp

Facebook: Dr Charlton Lifestyle GP

Podcast: Prescribing Lifestyle

Website: www.mlcclinic.com.au

💌 If this episode spoke to you, please share it with a friend, leave a review, or message me. I love hearing from you!

In this inspiring episode, I sit down with the remarkable Dr. Dan Rubin—a Harvard-trained PhD, former NIH immunologist, transformational speaker, and author of Living with Purpose. At 85, Dr. Dan continues to coach, speak, and live with extraordinary vitality and intention.

We explore his incredible journey from cancer researcher to retirement reimagined—finding renewed purpose through coaching, teaching, and storytelling in his 70s and 80s. His message? “The best is yet to come.”

Whether you're navigating your own midlife shift, caring for ageing parents, or simply want to feel more alive in your daily life—this episode is for you.

🧠 Key Topics Covered:

• Dr. Dan’s story: from scientist to speaker and coach
• Finding purpose later in life
• The power of listening to your inner voice (and trusting it)
• How gratitude became the foundation of his life and legacy
• Why ageing doesn’t mean giving up—and how to reclaim joy at any age
• The importance of intergenerational relationships
• Advice for seniors (and anyone feeling stuck!)
• Practical ways to show up, stay engaged, and thrive

📘 About the Guest:

Dr. Dan Rubin is a biomedical scientist turned speaker and transformational coach who empowers seniors to live with joy, purpose, and gratitude. His book Living With Purpose is a heartfelt guide to thriving in the later years of life. He also recently released a children’s book titled The Adventures of Sammy Squirrel: Finding Purpose in the Forest, bridging generations through storytelling.

🌐 Connect with Dr. Dan:

👉 Visit www.danielrubin.net

🎁 Book a free 30-minute coaching session

📗 Order Living with Purpose

📘 Pre-order my book

Prescribing Lifestyle: A Doctor’s Prescription for Lasting Weight Loss & Vibrant Health

Coming September 2025 — Pre-orders now open at www.mlcclinic.com.au

📲 Stay connected

Instagram: @dr_charlton_lifestyle_gp

Facebook: Dr Charlton Lifestyle GP

Podcast: Prescribing Lifestyle

Website: www.mlcclinic.com.au

💌 If this episode spoke to you, please share it with a friend, leave a review, or message me. I love hearing from you!

I honestly can’t believe we’ve made it to 100 episodes of the Prescribing Lifestyle podcast!

This episode is a little different. I’m taking a moment to pause, reflect, and celebrate—not just this milestone, but everything it represents: consistency, growth, courage, and the beautiful community we’ve built together 💚

Over the past year, I’ve shared conversations with inspiring guests and stories from my clinic that show how lifestyle changes—like nutrition, movement, sleep, mindset and breath—can truly transform lives.

But this week, I want to focus on something we don’t do enough: celebrating ourselves.

✨ In this episode, I talk about:

– Why celebration isn’t just fun—it’s necessary for motivation and mindset

– The 5 ways I celebrate my wins (and how you can too—no fancy party required!)

– Invisible wins that matter just as much as big ones

– The inner critic we all face—and why I keep showing up anyway

– What this podcast means to me, and what’s still to come

🎧 Whether you’ve made one small change, stood up for yourself, or simply kept going on a hard day—that’s worth acknowledging.

💬 I challenge you: What’s one thing you’ve achieved lately that you haven’t celebrated yet? Share it. Say it out loud. I’ll celebrate with you.

Thank you for being here. Thank you for listening. And thank you for prescribing lifestyle, right alongside me.

— Dr. Avi

📘 Pre-order my book

Prescribing Lifestyle: A Doctor’s Prescription for Lasting Weight Loss & Vibrant Health

Coming September 2025 — Pre-orders now open at www.mlcclinic.com.au

📲 Stay connected

Instagram: @dr_charlton_lifestyle_gp

Facebook: Dr Charlton Lifestyle GP

Podcast: Prescribing Lifestyle

Website: www.mlcclinic.com.au

💌 If this episode spoke to you, please share it with a friend, leave a review, or message me. I love hearing from you!

I can’t believe it’s been a full year since I launched this podcast and I’m so grateful you’ve been part of this journey. To celebrate, I’m bringing you a powerful and inspiring episode that reminds us why we keep showing up for our health.

In this episode, I chat with Health Coach Joff, a rehabilitation nurse and primal health coach who shares his incredible transformation story. From metabolic syndrome, weight struggles, and burnout — to a 40kg weight loss, renewed energy, and purpose — Joff has truly turned his life around.

You’ll hear how traditional advice didn’t work for him, and how he found healing through low carb and carnivore nutrition, breathwork, cold exposure, and the mindset shift that saved his life. This is an honest, powerful, and deeply relatable episode — especially if you’ve ever felt stuck or hopeless in your health journey.

In this episode, we talk about:

🍽️ Joff’s diagnosis at 17 that changed everything

🧠 Mental health, sleep apnoea, and why he felt like giving up

💥 The moment that pushed him to try low carb (and eventually carnivore)

💪 How he lost 40kg without counting calories

🌿 What happened when he cut out sugar and processed carbs

🧊 Cold exposure, breathwork, and new lifestyle habits

👩‍⚕️ His new program helping nurses transform their metabolic health

Connect with Joff:

🌐 Website: healthcoachjoff.com.au

📸 Instagram: @healthcoachjoff

🎙️ Podcast: Steaks with Mates (coming soon to Spotify + Apple)

📘 Primal Nurse Initiative – a 12-week self-guided program for nurses (launching soon!)

Exciting News — My Book Is Coming!

You can now pre-order my new book:

📖 Prescribing Lifestyle: A Doctor’s Prescription for Lasting Weight Loss and Vibrant Health

This is a guide for anyone ready to take their health into their own hands — with practical tools around nutrition, breathwork, mindset and daily habits that work.

💫 Release Date: September 2025

🔗 Link to pre-order: https://mlcclinic.com.au/my-book/

📲 Stay connected:

Instagram: @dr_charlton_lifestyle_gp

Facebook: Dr Charlton Lifestyle GP

Podcast: Prescribing Lifestyle

Website: www.mlcclinic.com.au