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.

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🌐 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

In this episode, I sit down with Dr. Lena Stocks-Ramsay — osteopath, educator, and bio-emotional regulation practitioner based in Melbourne. I first met Lena at Being Well in Prahran and have been fascinated by her unique and powerful approach to mind-body healing ever since.

We dive into the link between stored emotions, physical tension, and chronic stress, and how our bodies often carry what our minds haven’t fully processed. From osteopathy to somatic healing, Lena shares how reconnecting with your body is key to long-term health and emotional resilience.

💡 Whether you’re dealing with burnout, fatigue, emotional eating, or recurring pain, this conversation is full of tools and insights to help you reconnect with your body and reset your nervous system.

🔑 Key Topics Covered:

– What is bio-emotional regulation, and how does it support healing?

– How the body stores unresolved stress, grief, and tension

– Why emotional “shutdown” often shows up as physical symptoms

– Breathwork as a gateway to nervous system regulation

– Tools to safely pause, feel, and release emotions in the body

– The impact of unprocessed emotions on energy, cravings, and chronic health

– Reframing emotional health as a daily lifestyle skill, not a weakness

📍 Want to connect with Lena?

Dr. Lena Stocks-Ramsay consults fortnightly at Being Well, Prahran.

🌐 Website: www.thriveosteopathy.com.au

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📘 Pre-order my book:

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

Coming September 2025 — available now 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

In this special episode, I was invited to join Steaks with Mates — a podcast that dives into all things health, mindset, and real conversations around food and lifestyle.

I share my personal journey from a busy, tired GP with two young kids… to discovering the power of low carb nutrition, metabolic health, and eventually founding Melbourne Low Carb Clinic.

We cover everything from navigating cultural food norms as an Asian Aussie, to how I lost weight, reclaimed my energy, and now help others do the same. We also talk about my work in functional breathwork, the inspiration behind the Prescribing Lifestyle movement, and how my new book is shaping up.

💡 Whether you’re a health professional, a patient, or just curious about low carb, this is a behind-the-scenes episode full of practical advice and personal insight.

🔑 Key Topics Covered:

– How one patient’s comment sparked a major lifestyle change

– The 8-week challenge that introduced me to low carb living

– Why exercise alone wasn’t enough — and what finally worked

– What I wish I’d learned in med school about nutrition and insulin

– Launching a lifestyle-first clinic and helping patients reverse chronic disease

– Using breathwork to regulate stress and build daily resilience

– Why I started Prescribing Lifestyle — and what the upcoming book is all about

– The difference between ketosis and ketoacidosis (and why it matters)

– Working with a health coach to create sustainable, supported change

📘 Pre-order my new book: Prescribing Lifestyle

→ www.mlcclinic.com.au

📱 Follow me for updates:

Instagram: @dr_charlton_lifestyle_gp

Facebook: Dr Charlton Lifestyle GP

YouTube: Dr Avi Charlton

Podcast: Prescribing Lifestyle

🎙️ Thanks again to Joff and the Steaks with Mates podcast for having me! Check out his youtube channel: https://www.youtube.com/@healthcoachjoff

Make sure to check out his show for more insightful conversations on health and mindset.

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📌 This episode is for educational purposes only and is not medical advice. Please consult your healthcare provider before making any changes to your routine.

In this episode, I sit down with Nayiri Mississian — an accredited Metabolic Health Practitioner and founder of Low Carb & Fasting. Diagnosed with Type 1 Diabetes at just 5 years old, Nayiri shares her powerful story of navigating life, culture, and medicine through decades of change.

We talk about her sugar-free childhood in Lebanon, the emotional toll of modern carb-counting advice, and how a return to real food and lifestyle medicine helped her reclaim her health. From vegetarianism to carnivore to a balanced omnivore approach, Nayiri’s journey offers deep insight for anyone living with diabetes or supporting someone who is.

💡 Whether you're exploring low carb, managing hormones, or curious about fasting, this episode is full of lived wisdom and practical strategies.

🔑 Key Topics Covered:

– Growing up with Type 1 Diabetes in the 1970s

– How her family’s food culture shaped her health journey

– Why modern carb-counting failed her — and what worked instead

– Navigating insulin, burnout, and perimenopause

– Transitioning from vegetarian to carnivore to omnivore

– The emotional side of chronic illness and medical gaslighting

– How Nayiri now coaches people with Type 1, Type 2, and insulin resistance

📱 Follow Nayiri and learn more:

Website: www.lowcarbandfasting.com

Instagram: @lowcarbandfasting

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📲 Follow for more:

Instagram: @dr_charlton_lifestyle_gp

Facebook: Dr Charlton Lifestyle GP

🌐 Book a consultation or download free resources via www.mlcclinic.com.au

🩺 This podcast is for educational purposes only and is not medical advice. Please consult your GP before making changes to your health or lifestyle.

💚 Small, consistent changes lead to big results over time.

Don’t forget to subscribe, leave a review, and share this episode with someone who needs a reminder—it’s never too late to start.