In this episode of Prescribing Lifestyle, we dive into the power of breathwork—your natural tool for energy, focus, and relaxation.

Key Techniques Covered

• Nasal Unblocking Exercise – Clear congestion & breathe easier
• Superman Hold / Power Pose – Boost posture & confidence
• Body Scan Awareness – Relax tension & improve mindfulness
• Balanced & Coherent Breathing – Regulate breath & heart rate
• Box Breathing – A Navy SEAL technique for calm & focus
• LSD Breathing (Long, Slow, Deep) – Train your body for optimal oxygen use

Key Takeaways

• Breathwork can enhance focus, reduce stress, and improve sleep.
• Simple techniques can help clear airways, improve oxygen flow, and balance the nervous system.
• Practicing breath control can lead to better energy, relaxation, and overall well-being.

Resources Mentioned

🌍 Website: www.mlcclinic.com.au

📲 Instagram: @dr_charlton_lifestyle_gp

📘 Facebook: Dr Charlton Lifestyle GP

📺 YouTube: @avicharlton

Connect with Me

✨ Loved this episode? Subscribe, leave a review, and share with your friends!

🌿 Want to improve your breathing & well-being? Let’s chat at www.mlcclinic.com.au.

The information shared in this podcast is for educational purposes only and is not a substitute for medical advice. Always consult your healthcare professional before making lifestyle or dietary changes.

In this episode, I sit down with Larry Holt, an inspiring advocate of the carnivore lifestyle, who shares his incredible journey of transforming his health through diet and lifestyle changes.

Larry, also known as The Carnivore Pensioner, has built a growing online community, sharing his experiences and insights through his YouTube channel, Facebook group, and books. He discusses his personal health struggles, the impact of metabolic syndrome, and how adopting a carnivore diet helped him regain his health.

Key Points Covered:

✅ Larry's Health Journey – From insulin resistance, high blood pressure, and fatty liver to reversing metabolic syndrome through diet. ✅ Metabolic Syndrome – Understanding the five key markers and how lifestyle changes can help reverse them. ✅ Carnivore Diet & Health Improvements – Larry’s experience with weight loss, reduced inflammation, better mental clarity, and increased energy. ✅ Mindset & Learning – The importance of self-education, taking charge of your own health, and staying consistent. ✅ Beyond Diet – Exploring breathwork, grounding (earthing), and other lifestyle interventions to optimize well-being. ✅ Community Support – How Larry built an engaged online community and why support is crucial for success.

Resources & Links

🎥 Larry's YouTube Channel: Carnivore Pensioner

📘 Facebook Group: Carnivore Pensioner Community

📷 Instagram: @carnivorepensioner

📩 Email: [email protected]

📚 Larry's Books & Resources: Carnivore Pensioner Courses & Ebooks

🎤 Regenerate Health Conference: Learn More & Register

Connect with Me

💚 Website: www.mlcclinic.com.au

📲 Instagram: @dr_charlton_lifestyle_gp

📘 Facebook: Dr Charlton Lifestyle GP

📺 YouTube: @avicharlton

 

Loved This Episode?

Subscribe, leave a review, and share with your friends!

Want to optimize your metabolic health? Let's chat at www.mlcclinic.com.au

For inquiries, collaboration, or guest appearances, reach out via email or social media. Thanks for listening to Prescribing Lifestyle—stay healthy, happy, and empowered!

The information shared in this podcast is for educational purposes only and is not a substitute for medical advice. Always consult your healthcare professional before making lifestyle or dietary changes.

In this episode of Prescribing Lifestyle, I break down the key differences between glucose and fructose and their impact on metabolic health, weight gain, and chronic disease.

Do we really need fructose? And what happens when we consume too much? 🤔

Key Points Covered

🍞 Glucose vs. Fructose – What’s the Difference?

🥤 How Excess Sugar Affects Insulin & Metabolism

🍎 Do We Actually Need Fruit in Our Diet?

🩺 The Role of Insulin Resistance & Fatty Liver

💡 Practical Tips to Improve Insulin Sensitivity & Metabolic Health

Resources Mentioned

• Dr. Gary Fettke’s YouTube Videos on Fructose & Metabolic Health
• Understanding Insulin Resistance & Fasting Insulin Tests
• Low Carb Made Easy – My eBook to help you get started on a low-carb lifestyle → www.mlcclinic.com.au

Connect with Me

Website: www.mlcclinic.com.au

Instagram: @dr_charlton_lifestyle_gp

Facebook: Dr Charlton Lifestyle GP

YouTube: @avicharlton

Loved this episode? Subscribe, leave a review, and share with your friends!

Looking to optimize your metabolic health? Book a consultation at www.mlcclinic.com.au

Join my newsletter for weekly low-carb tips & lifestyle medicine insights → SIGN UP HERE

The information shared in this podcast is for educational purposes only and is not a substitute for medical advice. Always consult your healthcare professional before making lifestyle or dietary changes.

In this episode of Prescribing Lifestyle, I chat with Angela Peris, a holistic lifestyle coach, transformational coach, and health expert with a background in intensive care nursing. We dive into her journey from nursing to wellness coaching, how she helps people prevent chronic disease, and the power of emotional well-being in achieving optimal health.

Key Points Covered

💓 From ICU Nurse to Holistic Health Coach – Why Angela transitioned from Western medicine to holistic health.💓 Heart Health & Lifestyle Choices – How our daily habits impact our heart, and how we can prevent disease before it’s too late.💓 The Power of Forgiveness & Emotional Healing – How past trauma and emotions affect our physical well-being.💓 Breathwork, Movement & Hydration – The three simple habits that can transform your energy and longevity.💓 Retreats & Holistic Healing – Angela’s wellness retreats in Berrigan, NSW, and how they help people reconnect with themselves.💓 Numerology & Self-Discovery – How understanding your personal numbers can guide you to an extraordinary life.

Key Takeaways

✔️ Prevention is better than cure – Chronic diseases like heart disease, obesity, and high blood pressure are often lifestyle-driven and preventable.

✔️ Your emotions affect your physical health – Stress, resentment, and anger can impact your heart and overall well-being. Learning to let go can be life-changing.

✔️ Breathwork, movement & hydration – The simplest habits are often the most powerful for maintaining youthful energy and health.

✔️ Your past doesn’t define you – You can rewrite your life story, shift your mindset, and manifest the life you desire.

✔️ Tap into natural healing – From full moon rituals to retreats, Angela shares how we can connect with our inner selves to live a more fulfilled, extraordinary life.

Resources Mentioned

📖 Angela’s Books:

• Loving Your Heart ❤️ – A guide to preventing heart disease through lifestyle and emotional well-being.
• Your Human Blueprint to an Extraordinary Life ✨ – How to rewire your mindset and create the life you want.

🌿 Join Angela’s Wellness Retreats – Meditation, healing, and self-discovery at her beautiful retreat in Berrigan, NSW.

Connect with Angela Peris

🌐 Website: angelaperis.com

📘 Facebook: Angela Peris

🔗 LinkedIn: Angela Peris

Connect with Me

💚 Website: www.mlcclinic.com.au

📲 Instagram: @dr_charlton_lifestyle_gp

📘 Facebook: Dr Charlton Lifestyle GP

📺 YouTube: @avicharlton

✨ Loved this episode? Subscribe, leave a review, and share it with your friends!

🌿 Want to take control of your health? Let’s chat at www.mlcclinic.com.au.

🔔 The information shared in this podcast is for educational purposes only and is not a substitute for medical advice. Always consult your healthcare professional before making lifestyle or dietary changes.

In this episode of Prescribing Lifestyle, I sit down with Veronica Larizova, nutritionist, exercise physiologist, personal trainer, and co-founder of Chief Nutrition. We dive into nutrition, fitness, and lifestyle habits that optimize energy, performance, and longevity. Veronica shares her low-carb approach to endurance training, her experience with the carnivore diet, and how clean, whole-food-based nutrition can help you thrive.

Key Points Covered

• The journey behind Chief Nutrition – creating high-quality, whole-food-based snacks
• The role of low-carb, keto, and carnivore diets in endurance and recovery
• How Veronica trains and fuels for ultra-endurance events
• The importance of protein and collagen for muscle and joint health
• Lifestyle tips to reduce inflammation and boost longevity

Key Takeaways

• Food quality matters – eliminating processed ingredients, seed oils, and artificial additives makes a huge difference in energy and recovery.
• Low-carb & ketogenic diets can fuel endurance athletes without the sugar crashes.
• Carnivore diets can be a powerful tool for resetting digestion, reducing inflammation, and optimizing metabolic health.
• Simple habits like sauna, cold exposure, and breathwork can support recovery and longevity.
• Real food, movement, and nature are key to feeling great at any age.

Resources Mentioned

🥩 Chief Nutrition – Whole-Food-Based Snacks & Supplements

💚 Get 10% Off Chief Nutrition

🎧 Related Podcast Episodes:

• Intermittent Fasting & Longevity
• Strength Training for Metabolic Health
• Managing Stress & Inflammation for Better Recovery

Connect with Veronica & Chief Nutrition

🌐 Website: www.veronikalarisova.com

🌐 Chief Nutrition Website: https://wearechief.com/

📲 Instagram: @chief.nutrition

📘 Facebook: Chief Nutrition

Connect with Me

🌿 Website: www.mlcclinic.com.au

📲 Instagram: @avi.charlton

📘 Facebook: Dr Charlton Lifestyle GP

📺 YouTube: @avicharlton

Loved this episode? Subscribe, leave a review, and share with your friends!

Want to optimize your metabolic health? Let’s chat at www.mlcclinic.com.au.

The information shared in this podcast is for educational purposes only and is not a substitute for medical advice. Always consult your healthcare professional before making lifestyle or dietary changes.

🎙️ In this episode of Prescribing Lifestyle, I dive deep into the fascinating world of mitochondria—our body’s tiny powerhouses responsible for energy, longevity, and overall health.

Key Points Covered

🔬 What are Mitochondria?

🧬 Mitochondrial Dysfunction & Disease

💡 How to Optimize Mitochondrial Health

Key Takeaways

• Mitochondria are not just energy producers—they play a huge role in aging, metabolism, and disease prevention.
• Lifestyle choices impact mitochondrial function—what you eat, how you move, how you sleep, and how you manage stress all matter.
• You can improve mitochondrial health through diet, fasting, movement, breathwork, and mindful living—boosting your energy and longevity.

Resources Mentioned

🧬 Explore Breathwork & Mindfulness on Insight Timer: Insight Timer

🎧 Related Podcast Episodes

• Intermittent Fasting & Longevity
• The Power of Strength Training for Metabolic Health
• Managing Stress for Better Health & Energy

Connect with Me

💚 Website: www.mlcclinic.com.au

📲 Instagram: @dr_charlton_lifestyle_gp

📘 Facebook: Dr Charlton Lifestyle GP

📺 YouTube: @avicharlton

✨ Loved this episode? Subscribe, leave a review, and share with your friends!

🌿 Want to take control of your metabolic health? Let’s chat at www.mlcclinic.com.au.

The information shared in this podcast is for educational purposes only and is not a substitute for medical advice. Always consult your healthcare professional before making lifestyle or dietary changes.

In this episode of the Prescribing Lifestyle podcast, I’m joined by Tanya Rutherford, founder of Queen Be, a midlife transformational coach, and the host of the Navigating the Change Online Menopause Summit. We dive into the realities of midlife, perimenopause, and menopause, exploring how women can take control of their health and well-being during this stage of life.

What We Covered in This Episode

• Meet Tanya Rutherford & Queen Be
  • Tanya’s journey into coaching and supporting women through midlife and menopause.
  • The importance of education and awareness around hormonal changes.
• The Reality of Midlife & Menopause
  • Common symptoms of perimenopause and menopause—beyond hot flashes!
  • How midlife transitions impact mental health, relationships, and career.
  • The role of menopause hormone therapy (MHT) and why it’s gaining attention again.
• Navigating the Change Online Menopause Summit (Feb 3-6, 2025)
  • A free online summit featuring expert discussions on menopause, lifestyle, relationships, and more.
  • Followed by live workshops from Feb 10-21 for deeper insights and practical strategies.
  • Access to additional resources, coaching, and a supportive community.
• How to Take Charge of Your Midlife Health
  • Lifestyle strategies: nutrition, strength training, stress management, and sleep.
  • Why understanding your body’s changes is key to thriving in midlife.
  • The power of community and support in navigating this stage of life.

Key Takeaways

• Perimenopause and menopause are natural transitions that affect every woman differently.
• Many symptoms (like anxiety, brain fog, and fatigue) are often overlooked as hormonal changes.
• Women need to advocate for their health, seek education, and explore different treatment options.
• Community and expert guidance can make the midlife journey empowering rather than overwhelming.

Resources Mentioned

• Queen Be Website & Summit Details
  • 🌐 Visit Queen Be: queenbe.com.au
  • 🎟️ Register for the Menopause Summit: Navigating the Change
• Queen Be Podcast 🎙️
  • Listen to Empowering Midlife & Menopause: Apple Podcasts
• Social Media & Community
  • 📘 Facebook: Queen Be Menopause
  • 🔗 LinkedIn: Queen Be on LinkedIn
• Low Carb Made Easy Ebook
  • My new ebook is packed with practical tips, meal plans, and recipes for a healthier lifestyle. Visit www.mlcclinic.com.au to register your interest.

Connect with Me

• Website: www.mlcclinic.com.au
• Instagram: @dr_charlton_lifestyle_gp
• Facebook: Dr Charlton Lifestyle GP
• YouTube: @avicharlton

Let’s Stay Connected

💚 If you enjoyed this episode, don’t forget to subscribe, leave a review, and share it with your friends and family.

🌐 Looking for more resources? Visit www.mlcclinic.com.au to explore services, updates, and free resources.

Disclaimer

The information I share in this podcast is for educational purposes only. It’s not medical advice. Always consult your healthcare professional before making changes to your lifestyle or diet.

In this episode of the Prescribing Lifestyle podcast, I’m sharing my personal morning routine and why creating a mindful and productive start to the day can have a huge impact on your overall well-being. I’ll cover practical tips, the science behind morning habits, and how to build a routine that works for you.

What I Covered in This Episode

• The Power of a Morning Routine:
  • Why starting your morning right sets the tone for the entire day.
  • The impact of small wins and habits on productivity, mindset, and energy.
• My Morning Routine:
  • How I balance mindfulness, exercise, and grounding practices to set up for a successful day.
  • Breathwork routines (starting at 2 minutes and building up to 30 minutes on weekends).
  • Incorporating coffee, grounding, exercise, and even sauna sessions into a daily flow.
• Benefits of a Morning Routine:
  • Reduces stress and decision fatigue.
  • Helps build momentum for tackling bigger tasks.
  • Supports physical, mental, and spiritual health.
• How to Build Your Morning Routine:
  • Start small and focus on habit stacking (e.g., combining breathwork with coffee).
  • Make it enjoyable, flexible, and personalised to your lifestyle.
  • Practical tips like laying out workout clothes the night before and tracking progress.
• Tools and Resources:
  • Insight Timer for guided breathwork and mindfulness tracking (you can find me on the app!).
  • Journaling for gratitude and goal-setting.
  • Creative ways to incorporate movement, such as balancing exercises while brushing your teeth.

Key Takeaways

• A positive and productive morning sets the foundation for a successful day.
• Morning routines reduce stress, improve focus, and help build momentum.
• Start small and develop habits that are enjoyable and sustainable for your lifestyle.

Resources Mentioned

• Insight Timer:

  Find me as a teacher on the app for guided breathwork sessions and mindfulness tips.

• Low Carb Made Easy Ebook:

  My new ebook is packed with practical tips, meal plans, and recipes to kickstart your low-carb journey. Visit www.mlcclinic.com.au to register your interest.

Connect with Me

• Website: www.mlcclinic.com.au
• Instagram: @dr_charlton_lifestyle_gp
• Facebook: Dr Charlton Lifestyle GP
• YouTube: @avicharlton

Let’s Stay Connected

💚 If you enjoyed this episode, don’t forget to subscribe, leave a review, and share it with your friends and family.

🌐 Join my Facebook group, Melbourne Low Carb Connect, to share your morning routine and get inspired by others.

Disclaimer

The information I share in this podcast is for educational purposes only. It’s not medical advice. Always consult your healthcare professional before making changes to your lifestyle or diet.

In this episode of the Prescribing Lifestyle podcast, I chat with Laura Gindac, founder of the XQ-SLESS Wellness Support Tribe and Omnirise Training. Laura shares the vision behind the XQ-SLESS platform, how it’s helping people worldwide crush excuses, and her exciting plans for the future. Tune in to discover how this affordable, community-driven platform is changing lives one small step at a time.

What We Covered in This Episode

• Meet Laura Gindac:

  Laura introduces herself as the founder of Omnirise Training, wellness advocate, yoga practitioner, and creator of the XQ-SLESS Wellness Support Tribe.

• What is the XQ-SLESS Platform?

  • An online wellness community offering access to 10 health rooms, featuring content from over 400 global professionals.
  • Daily 7-minute videos covering topics like mindset, physical health, business, relationships, and more.
  • Affordable membership at just $5 USD/month, fostering a supportive and interactive community.

• Excuseless Podcast: Crushing Excuses:

  Laura shares details about her upcoming podcast, Crushing Excuses, which tackles real-life challenges and invites experts to help listeners overcome obstacles.

• Key Takeaways from the Conversation:

  • The importance of addressing every aspect of wellness, from physical health to relationships and mindset.
  • How affordable and accessible resources can transform lives.
  • Why community and accountability are essential for sustained personal growth.

Key Takeaways

• Wellness is holistic—balancing physical health, mindset, relationships, and more.
• Small daily habits, even just 7 minutes a day, can lead to significant transformations.
• Excuses are temporary roadblocks, not permanent barriers.

Resources Mentioned

• XQ-SLESS Wellness Support Tribe:
  • Explore the platform: XQ-SLESS Tribe
  • Learn more about Omnirise Training: Omnirise Training
  • Follow on Instagram: @xqsless
  • Connect with Laura Gindac on LinkedIn: Laura Gindac
• Sign Up for the XQ-SLESS Podcast – Crushing Excuses:
  • Be a Guest on the Podcast
  • Listen to the podcast on Spotify: Crushing Excuses

Connect with Me

• Website: www.mlcclinic.com.au
• Instagram: @dr_charlton_lifestyle_gp
• Facebook: Dr Charlton Lifestyle GP
• YouTube: @avicharlton

Let’s Stay Connected

💚 If you enjoyed this episode, don’t forget to subscribe, leave a review, and share it with your friends and family.

🌐 Looking for more resources? Visit www.mlcclinic.com.au to explore services, updates, and free resources.

Disclaimer

The information I share in this podcast is for educational purposes only. It’s not medical advice. Always consult your healthcare professional before making changes to your lifestyle or diet.

In this episode of Prescribing Lifestyle, I’m back with exciting updates, heartfelt reflections, and practical health insights to kickstart the new year. From my breathwork routines to nostalgic food memories, I’ll take you through my journey and share helpful tips for your wellness goals. What I Cover in This Episode

• Insight Timer Feature:

  I’m so excited to share that my 10 Days Breathe Together with Me series is now live on Insight Timer. Each session is under 10 minutes, making it super easy to start a breathwork habit.

• XQsless Tribe Collaboration:

  I’ve also been featured on the XQsless Tribe, a platform offering quick, motivational videos by health practitioners like me.

• Holiday Reflections:

  I reflect on my recent trip to Singapore and Hong Kong with my family. Here’s what I share:

  • How nostalgic foods can connect us to childhood memories.
  • Concerns about sugary drinks, bubble tea, and their impact on metabolic health.
  • Observations on fresh markets and eating habits in Hong Kong.

• Low Carb Lifestyle on Holiday:

  I talk about how I managed to stay balanced while travelling:

  • Enjoying local foods mindfully and without guilt.
  • Returning to my low-carb routine once I got home.

• Continuous Glucose & Ketone Monitoring:

  I’ve been using a continuous glucose monitor (CGM) and a continuous ketone monitor (CKM) to track my health and stay accountable. If you’re curious, you can check out my Sibio discount code.

Key Takeaways

• Building a simple morning breathwork habit can set a positive tone for your day.
• Nostalgia around food is often about the memories tied to it, not just the taste.
• Mindful indulgence on holiday can help you enjoy without guilt.
• Monitoring glucose and ketones is a great way to stay on top of your metabolic health.

Resources I Mentioned

• Insight Timer: Join me for guided breathwork sessions: Insight Timer.
• XQsless: Explore motivational videos featuring me and other health experts: Excuseless Tribe.
• Sibio CGM & CKM Discount Code: Order here.

Related Episodes:

• Episode 56: My CKM & CGM Experiment for 2 Weeks

Connect with Me

• Website: www.mlcclinic.com.au
• Instagram: @dr_charlton_lifestyle_gp
• Facebook: Dr Charlton Lifestyle GP
• YouTube: @avicharlton

Let’s Stay Connected

💚 If you enjoyed this episode, don’t forget to subscribe, leave a review, and share it with friends and family.

🌐 Want to learn more? Head over to www.mlcclinic.com.au to check out my new ebook, Low Carb Made Easy, and other updates.

Disclaimer

The information I share in this podcast is for educational purposes only. It’s not medical advice. Always consult your healthcare professional before making changes to your lifestyle or diet.