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:

1. 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.
2. Success Stories:
   • Case studies of patients who have successfully graduated from the program.
   • Addressing and treating PCOS as a significant factor in weight management.
3. Challenges in Weight Loss:
   • The difficulty patients face in finding a supportive GP.
   • Overcoming stigma and discrimination in healthcare settings.
4. 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.
5. 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.
6. Practical Tips for Weight Loss:
   • Importance of addressing underlying medical factors.
   • The necessity of a comprehensive and supervised weight loss plan.

Resources Mentioned:

• Enlighten Me Website: https://enlightenme.upliftmed.au/
• Australian Weight Loss Summit Registration: www.awlsummit.com.au
• 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.

Join the Low Carb Pro Community: https://avi-s-site.thinkific.com/bundles/low-carb-pro

• Engage in bi-weekly webinars and access extensive resources through Low Carb Pro.
• For $25 a month, join a supportive community dedicated to holistic health improvement.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

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

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_lifestyle_gp/
• Facebook: Connect with me on Facebook at Dr Charlton Lifestyle GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

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 the https://www.mlcclinic.com.au

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:

1. Definition of Weight Loss Stall
2. 12 Reasons for Weight Loss Stalls
3. Tips to Overcome Weight Loss Stalls
4. 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.

Join the Low Carb Pro Community: https://avi-s-site.thinkific.com/bundles/low-carb-pro

• Engage in bi-weekly webinars and access extensive resources through Low Carb Pro.
• For $25 a month, join a supportive community dedicated to holistic health improvement.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

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

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_lifestyle_gp/
• Facebook: Connect with me on Facebook at Dr Charlton Lifestyle GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

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 the https://www.mlcclinic.com.au

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.

Guest Contact Information:

• YouTube: https://www.youtube.com/@consciousgynecologist
• Email: conciousgynaecology@gmail.com

Join the Low Carb Pro Community: https://avi-s-site.thinkific.com/bundles/low-carb-pro

• Engage in bi-weekly webinars and access extensive resources through Low Carb Pro.
• For $25 a month, join a supportive community dedicated to holistic health improvement.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

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

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_lifestyle_gp/
• Facebook: Connect with me on Facebook at Dr Charlton Lifestyle GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

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 the https://www.mlcclinic.com.au

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.

Join the Low Carb Pro Community: https://avi-s-site.thinkific.com/bundles/low-carb-pro

• Engage in bi-weekly webinars and access extensive resources through Low Carb Pro.
• For $25 a month, join a supportive community dedicated to holistic health improvement.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

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

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_lifestyle_gp/
• Facebook: Connect with me on Facebook at Dr Charlton Lifestyle GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

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 the https://www.mlcclinic.com.au

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.

Important Links:

• https://www.simplyswapfoods.com.au/
• https://www.facebook.com/simplyswapfoods
• https://www.instagram.com/simplyswapfoods
• For 10% off your order, click below and use code DRCHARLTON. Link https://www.simplyswapfoods.com.au/?bg_ref=ZrJrbKHm5C

Join the Low Carb Pro Community: https://avi-s-site.thinkific.com/bundles/low-carb-pro

• Engage in bi-weekly webinars and access extensive resources through Low Carb Pro.
• For $25 a month, join a supportive community dedicated to holistic health improvement.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

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

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_lifestyle_gp/
• Facebook: Connect with me on Facebook at Dr Charlton Lifestyle GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

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 the https://www.mlcclinic.com.au

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:

1. Breathe through Your Nose:
   • Importance of nose breathing for filtering, warming, and humidifying the air.
2. Engage Your Diaphragm:
   • Practice diaphragmatic or belly breathing. Let the abdomen expand as you inhale and contract as you exhale.
3. 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.
4. Posture Matters:
   • Maintain good posture to allow your lungs to fully expand. Sit or stand up straight.
5. Practice Breath Holds:
   • Occasionally practice short breath holds to increase CO2 tolerance, improving oxygen delivery to tissues.
6. Practice Mindfulness:
   • Incorporate mindful breathing into your routine. Focus on the sensation of your breath entering and leaving your body.
7. Double Inhales or Physiological Sighs:
   • Use double inhales or physiological sighs to quickly relax and reset your breathing pattern.
8. 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.
9. 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.
10. 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.

Resources: Huberman on Physiological sighs https://youtu.be/kSZKIupBUuc?si=ay6e5E4NwZrZf7c3

Join the Low Carb Pro Community: https://avi-s-site.thinkific.com/bundles/low-carb-pro

• Engage in bi-weekly webinars and access extensive resources through Low Carb Pro.
• For $25 a month, join a supportive community dedicated to holistic health improvement.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

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

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_lifestyle_gp/
• Facebook: Connect with me on Facebook at Dr Charlton Lifestyle GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

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 the https://www.mlcclinic.com.au

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:

1. Introduction to the Episode:
   • Welcome to Prescribing Lifestyle.
   • Overview of today's topic: low-carb, keto, and carnivore diets.
2. 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.
   • Benefits: weight loss, improved blood sugar control, better metabolic health.
   • Initial side effects: headaches, fatigue (keto flu), alleviated by increasing salt intake.
3. The Ketogenic Diet:
   • Definition and guidelines (less than 20 grams of carbs per day).
   • Foods included: high-fat, moderate protein, very low-carb foods.
   • Benefits: faster weight loss, improved blood glucose control, increased energy, mental clarity, potential therapeutic benefits for neurological conditions.
   • State of ketosis: what it is and how to achieve it.
4. The Carnivore Diet:
   • Definition and guidelines (only animal products).
   • Foods included: meat, eggs, fish, dairy.
   • Benefits: significant weight loss, reduced inflammation, potential reversal of autoimmune and digestive conditions.
   • Controversies and anecdotal evidence.
5. Comparing the Diets:
   • Flexibility and variety: low-carb vs. keto vs. carnivore.
   • Nutritional considerations and preventing deficiencies.
   • Long-term sustainability and individual preferences.
6. Practical Advice:
   • Choosing the right diet based on personal health goals and lifestyle.
   • Importance of proper nutrient balance and supplementation (especially salt).
   • Encouragement to consult with a healthcare professional for personalized guidance.

Join the Low Carb Pro Community: https://avi-s-site.thinkific.com/bundles/low-carb-pro

• Engage in bi-weekly webinars and access extensive resources through Low Carb Pro.
• For $25 a month, join a supportive community dedicated to holistic health improvement.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

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

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_low_carb_gp/
• Facebook: Connect with me on Facebook at Dr. Charlton Low Carb GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

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 the https://www.mlcclinic.com.au