Prescribing Lifestyle with Dr Avi Charlton Dr Avi Charlton

Show Notes: How to Start Exercising In this episode, we sit down with Wynter Chan, an exercise physiologist based in Melbourne, to discuss how to start an exercise routine. Wynter runs the Melbourne Yoga and Pilates clinic and provides a comprehensive approach to fitness, catering to a wide range of needs from yoga and Pilates to other exercise methods. Wynter shares her insights on making exercise a sustainable part of your lifestyle, the benefits of online training, and practical tips for overcoming common barriers to physical activity.
Key Topics Introduction to Wynter Chan
Wynter's background and expertise in exercise physiology. Difference between exercise physiologists and physiotherapists. Wynter's Background and Experience
Wynter’s educational journey and career highlights. Her work with national sports teams and the Australian Ballet. Challenges in Starting Exercise
Common challenges people face when starting to exercise. The importance of motivation and accountability. Making Time for Exercise
Tips for busy professionals to fit exercise into their schedules. Examples of effective short exercise sessions. Success of Online Training
Transition to online sessions during the lockdown. Benefits of online training for clients’ consistency and flexibility. Personalizing Exercise Plans
Customizing exercise plans based on individual lifestyles. Wynter’s approach to working with clients of various needs. Client Success Stories
Stories of clients achieving their fitness goals, including a significant weight loss and diabetes reversal. Handling Injuries and Adaptations
Strategies for exercising with injuries. Importance of finding alternative exercises to maintain fitness. Motivation and Goal Setting
The role of motivation in sustaining an exercise routine. Setting realistic and achievable goals to maintain progress. Working with Chronic Conditions
How exercise physiologists collaborate with healthcare providers. Using care plans to make sessions more accessible. Wynter’s Personal Exercise Routine
Wynter’s own fitness journey and current routine. Tips on tracking exercise and maintaining consistency. Final Thoughts and Advice
Wynter’s advice for those struggling to start exercising. Encouragement to find enjoyable activities and start small.  
 
Join the Low Carb Pro Community: https://avi-s-site.thinkific.com/bundles/low-carb-pro
Participate in the "Breathe Together with Me" challenge starting May 23, 2024. 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

Show Notes
Episode Overview: In this episode, we explore the transformative power of functional breathing, an essential yet often overlooked aspect of wellness. Join us as we delve into the benefits of nose breathing, the science behind it, and practical tips to enhance your health through better breathing techniques.
Discussion Highlights:
Introduction to Functional Breathing: The significance of breathing for overall well-being. Barry’s qualifications as a certified Oxygen Advantage coach and functional breathing instructor. Influential books: Patrick McKeown's "The Oxygen Advantage" and James Nestor's "Breath: The New Science of a Lost Art." The Importance of Nose Breathing: Benefits of nose breathing over mouth breathing. Health issues linked to mouth breathing: anxiety, asthma, insomnia, and more. The detrimental effects of mouth breathing on dental health and jaw development. The Role of Modern Medicine and Holistic Practices: Combining functional breathing with modern medicine and a healthy diet. The holistic approach to health, including proper diet, exercise, and stress management. Breath as a Personal Religion: The intimate relationship we have with our breath. Using breath to manage stress and stay grounded. Community Engagement and Respiratory Rate Exercise: Interactive respiratory rate measurement exercise with participants. Discussion of participants’ results and ideal breath rates. Identifying Dysfunctional Breathing: Signs of dysfunctional breathing and its effects on health. Common causes: poor diet, lack of exercise, stress, and misinformation about breathing. Nasal Breathing Benefits: Increased oxygen uptake, humidification, and filtration of air. Production of nitric oxide and its health benefits. Calming effect of nasal breathing through parasympathetic nervous system engagement. Over-Breathing vs. Functional Breathing: The negative impact of over-breathing. Techniques for achieving functional breathing: nasal breathing, diaphragmatic breathing, and reducing breath volume. Practical Breathing Exercise: Guided breathing exercise to practice functional breathing. Encouraging regular practice and use of nasal dilators or strips during exercise. Comments and Community Interaction: Participant feedback on the breathing exercise. Introduction to the 10-day "Breathe Together with Me" challenge as part of the Low Carb Pro membership. Further Resources and Community Benefits: Access to webinars, masterclasses, and a learning portal through Low Carb Pro. Value of joining a supportive community for ongoing health improvement. Key Takeaways:
Be aware of your breathing patterns and practice nose breathing as much as possible. Quality over quantity: breathe less frequently but more deeply. Regular practice of functional breathing can significantly enhance overall health and well-being. Join the Low Carb Pro Community: https://avi-s-site.thinkific.com/bundles/low-carb-pro
Participate in the "Breathe Together with Me" challenge starting May 23, 2024. 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 medi

Discussion Highlights:
Barry's Weight Loss Journey: Barry shares his lifelong struggle with weight and multiple failed attempts at traditional diets. His turning point comes when he learns about the carnivore diet from a couple who achieved remarkable health transformations. Adopting the Carnivore Lifestyle: Barry's initial skepticism about the carnivore diet gives way to curiosity and research. He decides to give it a try, motivated by desperation and the promise of not feeling hungry while still losing weight. Health Transformation and Improved Markers: Barry experiences significant weight loss and improved health markers, including blood pressure and blood sugar levels. He emphasizes that his journey wasn't just about weight loss but reclaiming overall health and well-being. The Importance of Self-Knowledge and Individual Choices: Barry stresses the importance of understanding one's body and making choices based on personal needs rather than comparing with others. He highlights the deceptive nature of marketed "healthy" foods and the significance of mindful eating. Community Support and Resources: Barry acknowledges the role of supportive communities and resources like masterclasses and Facebook groups in aiding his journey. He encourages continuous learning and exploration of different perspectives to sustain a healthy lifestyle. Mindset and Mental Health: Barry shares insights into addressing mindset issues and working on mental well-being alongside physical health. Sustainability of Lifestyle Changes: Barry emphasizes the sustainability of low-carb or keto lifestyles when approached with the right knowledge and mindset. He shares anecdotes of individuals maintaining their health gains and making informed choices long-term. Event Announcement: Join us for an exciting low-carb dinner event at Bucatini Restaurant in Mitcham on Saturday, May 18th, featuring delicious food, inspiring conversations, guest speakers, prizes, and networking opportunities. Limited tickets available.
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 Exclusive Content for Low Carb Pro Members:
Gain access to exclusive content, including fortnightly Zoom sessions and online course access, with your membership to Low Carb Pro. Enhance your understanding of low-carb and keto lifestyles and join our community for support and guidance. Join Low Carb Pro for a personalized approach to wellness.
https://avi-s-site.thinkific.com/bundles/low-carb-pro
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 ebook from the https://www.mlcclinic.com.au/

Discussion Highlights:
Carla's Journey with Fibromyalgia: Carla, a nutritionist and keto coach, shares her personal journey of living with fibromyalgia and discovering the transformative effects of low-carb and keto diets. She discusses her struggles with yo-yo dieting and the life-changing impact of adopting a ketogenic lifestyle. Understanding Fibromyalgia: Carla delves into the complexities of fibromyalgia, explaining its impact on the nervous system and daily challenges such as chronic pain and muscle spasms. She shares insights into the symptoms and manifestations of the condition, highlighting the need for individualized approaches to management. Exploring Natural Remedies: Reflecting on her journey, Carla discusses her exploration of natural remedies for fibromyalgia management, emphasizing anti-inflammatory strategies and gradual dietary transitions. She underscores the importance of personalized approaches and holistic lifestyle changes in managing fibromyalgia symptoms effectively. Transitioning to Low-Carb/Keto: Carla offers practical advice on transitioning to low-carb and keto diets, emphasizing gradual adjustments to avoid shocking the body. She discusses the significance of fat intake during the initial stages of adopting a ketogenic lifestyle and the importance of monitoring ketosis. Approach to Practice & Success Stories: Carla outlines her approach to nutrition counseling, focusing on individualized plans and addressing the psychological aspects of dietary changes. She shares success stories of clients reducing or eliminating medications under doctor supervision, highlighting the long-term health benefits of lifestyle changes. Event Announcement: Join us for an exciting low-carb dinner event at Bucatini Restaurant in Mitcham on Saturday, May 18th, featuring delicious food, inspiring conversations, guest speakers, prizes, and networking opportunities. Limited tickets available.
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 Exclusive Content for Low Carb Pro Members:
Gain access to exclusive content, including fortnightly Zoom sessions and online course access, with your membership to Low Carb Pro. Enhance your understanding of low-carb and keto lifestyles and join our community for support and guidance. Join Low Carb Pro for a personalized approach to wellness.
https://avi-s-site.thinkific.com/bundles/low-carb-pro
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 ebook from the https://www.mlcclinic.com.au/

Episode Title: Are you getting enough salt?
In this episode, I will dive into the often misunderstood topic of salt consumption. From debunking myths to understanding its crucial role in our health, we'll explore why salt is not the villain it's often made out to be.
Episode Summary:
The Importance of Salt:
Essential Nutrient: Salt is a vital nutrient that our bodies require for various functions, including fluid balance, blood pressure regulation, nerve function, and muscle contraction. Debunking Myths: Contrary to popular belief, salt intake is not necessarily linked to hypertension in most individuals. We'll explore the factors contributing to high blood pressure and the role of salt in this context. Low-Carb Diets and Electrolyte Balance: Transitioning to a low-carb or keto diet can lead to electrolyte imbalances, resulting in symptoms like fatigue and muscle cramps. Learn why adequate salt intake is crucial during this dietary transition. Optimizing Salt Intake:
Determining Personal Needs: Understand the factors influencing your salt requirements, including activity level, weather, and medical conditions. Suggested Intake: Personalized approach to salt intake, suggesting a range of 2000-4000 mg of sodium per day for individuals on a low-carb diet. Sources of Salt: Discover the various sources of salt in your diet and how to incorporate them effectively to meet your nutritional needs. Event Announcement: Join us for an exciting low-carb dinner event at Bucatini Restaurant in Mitcham on Saturday, May 18th, featuring delicious food, inspiring conversations, guest speakers, prizes, and networking opportunities. Limited tickets available.
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 ebook from the https://www.mlcclinic.com.au/

Discussion Highlights:
Charlene’s Background: Coach Charlene shares her background, including over 30 years of nursing experience and her journey to becoming a health coach. She discusses her personal challenges, including a toxic marriage and PTSD, which led her to embark on a journey of self-discovery. Holistic Approach to Wellness: Coach Charlene emphasizes the importance of a holistic approach to wellness, integrating mind, body, and soul. She discusses her passion for nutrition and how it influences her coaching philosophy. Neuro-Linguistic Programming (NLP) and Hypnotherapy: Coach Charlene explains NLP as a tool for reprogramming habits and behaviors. She shares insights into hypnotherapy, dispelling myths and explaining its therapeutic uses. Meditation and Mindfulness: Coach Charlene and host Dr Avi discuss their meditation routines and the benefits of mindfulness practices. Coach Charlene recommends apps like Calm and Insight Timer for guided meditation. Strategies for Burnout Prevention: Coach Charlene shares strategies for preventing burnout, including sleep tracking, stress management techniques, and recognizing signs of fatigue. Breathwork and Relaxation Techniques: Dr Avi and Coach Charlene discuss the importance of breathwork for promoting relaxation and reducing stress. They share simple breathing exercises like box breathing and their effectiveness. Success Stories and Personal Experiences: Event Announcement: Join us for an exciting low-carb dinner event at Bucatini Restaurant in Mitcham on Saturday, May 18th, featuring delicious food, inspiring conversations, guest speakers, prizes, and networking opportunities. Limited tickets available. Coach Charlene will be one of our guest speaker.
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 ebook from the https://www.mlcclinic.com.au/