In this episode of Prescribing Lifestyle I’m excited to share some great news for anyone dealing with stress and anxiety. In today’s busy world, it’s so easy to feel overwhelmed, and I’ve found that breathwork is a powerful way to manage these feelings. In this episode, I talk about my personal experiences with breathwork—practicing it daily and attending classes at The Breath House—and how it has helped me find moments of stillness in my hectic life.

1. Why Breathwork is Important:
   • I discuss how incorporating breathwork into my daily routine has helped manage stress and anxiety.
   • I also share how I’ve seen breathwork benefit my patients, helping them reduce anxiety, sleep better, and regulate their emotions.
2. Breathe to Thrive Masterclass:
   • Last week, I hosted the Breathe to Thrive Masterclass, where we explored the science behind breathing and how it can improve stress and anxiety management.
   • The masterclass is now available on my YouTube channel, so if you missed it, you can catch up on all the content and learn some of the breathing techniques I teach.
3. 4-Week Breathe In Health Signature Program:
   • I’m launching my 4-week Breathe In Health Signature Program on September 17th! This online course includes:
     • Weekly live Zoom sessions.
     • Guided breathwork exercises.
     • Tools to track your progress and improve your mental and physical well-being.
   • The program is only $49, and you’ll have access to everything you need to start improving your health through breathwork.
4. Free Resource:
   • When you sign up for my newsletter at www.breatheinhealth.com.au, you’ll also receive a free guide on 10 Tips to Improve Your Health with Functional Breathing—a great resource that you can refer back to anytime.
5. Poem Reflection:
   • I also share one of my favorite poems, My Heart and My Brain Divorced by John Roedel, which resonates deeply with me. It’s a beautiful reminder to focus on the present and find peace through our breath.

• Website: www.breatheinhealth.com.au
• Sign up for the 4-Week Breathe In Health Signature Program starting on September 17th.

• Catch the Breathe to Thrive Masterclass on my YouTube channel: @avicharlton.

• Instagram: @dr_charlton_lifestyle_gp
• Facebook: Dr Charlton Lifestyle GP
• YouTube: @avicharlton
• Breathe In Health Instagram: @breathe_in_health

Note: Remember, this podcast is not a replacement for financial or medical advice. Always consult with a professional for personalized guidance.

Don't forget to subscribe, rate, and review the podcast on your favorite platform. Stay tuned for more empowering episodes of Prescribing Lifestyle.

In this episode of Prescribing Lifestyle I sit down with Jo Baker, a women’s empowerment coach and creator of the Money Like a Woman method. Jo helps women transform their relationship with money, guiding them toward financial independence and empowerment. She shares her personal journey from financial struggle to abundance and gives actionable advice for women to take control of their finances.

1. Jo Baker’s Journey
2. Tips for Empowering Women’s Financial Journeys
3. Overview of Jo’s Book - Saving Myself
4. Money Like a Woman Program:

Jo is launching her Money Like a Woman program at the end of the year! This 12-month program will guide women through their financial journey, offering personalized advice, group coaching sessions, and accountability check-ins. For more information, visit her website.

Visit www.joebaker.com.au for more details on Jo’s services, programs, and free resources.

• Instagram: Follow Jo on Instagram at @heyjoebaker
• Facebook: Connect with Jo on Facebook at @heyjoebaker

Check out Jo’s book, Saving Myself: The Quintessential Guide to Creating a Budget, Getting Out of Debt, and Living Again After Divorce, available on Amazon in Kindle and paperback formats.

Visit www.breatheinhealth.com.au for more details on services, workshops, and free resources.

Explore free resources on the website at www.breatheinhealth.com.au and www.mlcclinic.com.au

• Instagram: Follow Dr. Avi on Instagram @dr_charlton_lifestyle_gp
• Facebook: Connect with Dr. Avi on Facebook at Dr Charlton Lifestyle GP
• YouTube: Subscribe to Dr. Avi’s YouTube channel: @avicharlton
• Free Facebook Community: Join our supportive Facebook group

For questions or to get in touch, feel free to email Dr. Avi at avi.charlton@mlcclinic.com.au.

Note: Remember, this podcast is not a replacement for financial or medical advice. Always consult with a professional for personalized guidance.

Don't forget to subscribe, rate, and review the podcast on your favorite platform. Stay tuned for more empowering episodes of Prescribing Lifestyle.

In this episode of Prescribing Lifestyle I dive into the crucial topic of mental health plans, discussing their importance, benefits, and how they can be used effectively to improve overall mental well-being. I also share insights on how GPs, like myself, can assist in developing personalized mental health plans that go beyond just referrals, focusing on tailored strategies for each patient.

1. Introduction to Mental Health Plans:
   • Overview of the importance of having a structured mental health plan, especially in today's world where mental health awareness is growing.
   • Explanation of what a mental health plan is under Australian Medicare rules.
2. What Is a Mental Health Plan?
   • A mental health plan helps patients prioritize their mental health, set goals, and discuss treatment options such as consultations with psychologists, GPs, or group therapy.
3. Eligibility and Benefits:
   • Mental health plans are available for individuals with diagnosable mental health conditions, including depression, anxiety, PTSD, eating disorders, and more.
   • Eligible patients can access 10 Medicare-rebatable mental health services per year.
4. Creating a Personalized Mental Health Plan:
   • I assess mental state, discuss symptoms like sleep, eating, and concentration, and set realistic goals in collaboration with the patient.
   • Emphasis on the importance of regular monitoring and adjustment of the plan.
5. Focus on Psychological Strategies:
   • Techniques such as Cognitive Behavioral Therapy (CBT), motivational interviewing, and controlled breathing are used to help patients manage mental health effectively.
   • I also discuss my passion for breathwork as an evidence-based therapy to improve anxiety, panic attacks, and overall mental well-being.
6. Upcoming Group Breathwork Workshops:
   • Plans to introduce group breathwork sessions that could be covered under the mental health plan, providing accessible and impactful support for patients.

I will soon be launching group breathwork workshops to help patients connect and support each other while benefiting from controlled breathing techniques. For more details, visit my website.

• Participate in one-on-one sessions or group coaching to enhance your mental well-being through breathing techniques and other psychological strategies.

Visit www.breatheinhealth.com.au for more details on mental health services and breathwork workshops (coming soon).

Explore free resources on the website www.breatheinhealth.com.au.

• Instagram: Follow me on Instagram @dr_charlton_lifestyle_gp
• Facebook: Connect with me on Facebook at Dr Charlton Lifestyle GP
• YouTube: Subscribe to my YouTube channel: @avicharlton
• Free Facebook Community: Join our supportive Facebook group

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 www.breatheinhealth.com.au.

In this episode of Prescribing Lifestyle, I guided participants through a calming breathwork practice from the Sunday Breath Flow session. This was part of my new venture, Breathe In Health, where I aim to help people improve their breathing for better mental and physical well-being. During this session, we explored functional breathing techniques to help reduce anxiety, improve sleep, and promote relaxation.

1. Introduction to Breathe In Health:
   • I introduced my new business, Breathe In Health, which focuses on teaching proper breathing techniques, also known as functional breathing.
   • Many people breathe too fast or improperly, and through this session, I aimed to help participants breathe better and improve their overall health.
2. Benefits of Functional Breathing:
   • I shared how breathwork can positively impact mental health, reduce anxiety, enhance sleep, and improve overall functioning.
   • I also announced upcoming breathwork workshops, both live and online.
3. Breath Flow Practice Overview:
   • The session included relaxation exercises and guided breathing, allowing participants to go at their own pace. There’s no right or wrong way to do breathwork—just keep breathing and listen to your body.
4. Coherent Breathing Technique:
   • I introduced coherent breathing, where participants practiced breathing in for 5 counts and out for 5 counts. This technique synchronizes the heart and brain, helping the body relax.
5. Advanced Breathing Rounds:
   • We completed rounds of faster breathing, giving participants the option to increase stimulation or slow down, depending on their comfort level. The breath holds at the end of each round helped participants further relax and integrate the breathing exercises.
6. Self-Compassion and Gratitude:
   • I encouraged everyone to show gratitude for taking time to care for themselves through breathwork. Coherent breathing is a simple, yet powerful way to regulate the nervous system, and can be practiced throughout the day.

Stay tuned for upcoming breathwork workshops in collaboration with other experts, focusing on functional breathing and nervous system regulation. For more details, visit my website, which will be live soon at www.breatheinhealth.com.au.

• Participate in one-on-one sessions or group coaching to enhance your breathing techniques and overall well-being.

Visit www.breatheinhealth.com.au (coming soon) for more details on services and upcoming workshops.

Explore free resources on the website once it’s launched at www.breatheinhealth.com.au.

• Instagram: Follow me on Instagram @dr_charlton_lifestyle_gp
• Facebook: Connect with me on Facebook at Dr Charlton Lifestyle GP
• YouTube: Subscribe to my YouTube channel: @avicharlton
• Free Facebook Community: Join our supportive Facebook group

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 www.breatheinhealth.com.au.

In this episode of Prescribing Lifestyle

Today, I discuss why you should stop counting calories and explore why the calorie-counting model doesn't work for sustainable weight management. Through personal stories and scientific insights, I break down the myths surrounding calorie counting and offer a more holistic approach to achieving health goals.

1. Introduction:
   • Overview of why calorie counting is not effective for long-term weight management.
   • Personal story of a teenage girl obsessed with calorie counting, highlighting the mental health risks.
2. The Calorie Counting Trap:
   • Explanation of how calorie counting can lead to short-term weight loss but is hard to sustain, often causing more weight gain when returning to normal eating habits.
3. Mental Health Impacts:
   • Discussion on how obsessive calorie counting can lead to mental health disorders such as OCD.
4. Calories vs. Nutrition:
   • The importance of focusing on nutrient-dense foods rather than just calorie counts.
   • Example: Comparing the nutritional value of 100g of salmon to a can of Coke, which have the same calorie count but vastly different effects on the body.
5. Limitations of Calorie Counting:
   • How calorie counting fails to consider metabolic differences, digestion, satiety, and hormonal responses.
6. The Holistic Approach:
   • Advocating for a focus on nutritious eating, stress management, regular exercise, and mindful eating instead of calorie counting.

Announcement of upcoming retreats and workshops in November, organized in collaboration with Julie Bristow, focusing on breathwork and nervous system regulation. For more details, visit my website.

• Participate in one-on-one sessions or group coaching to enhance your breathing techniques and overall well-being.

Visit www.mlcclinic.com.au to learn more about our services and upcoming events.

Explore the free resources available on our website: www.mlcclinic.com.au/free-resources

• Instagram: Follow me on Instagram @dr_charlton_lifestyle_gp
• Facebook: Connect with me on Facebook at Dr Charlton Lifestyle GP
• YouTube: Subscribe to my YouTube channel: @avicharlton
• Free Facebook Community: Join our supportive Facebook group

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 www.mlcclinic.com.au.

In this episode of Prescribing Lifestyle, Dr. Avi Charlton speaks with Jane McDonald, an audiologist and type 1 diabetic, who shares her journey of discovering the low-carb lifestyle and how it transformed her health. From dealing with the challenges of diabetes to finding hope and better management through therapeutic carbohydrate restriction, Jane’s story is both inspiring and educational.

Key Points Covered:

1. Introduction:
   • Jane McDonald, an audiologist and type 1 diabetic, shares her background and journey with diabetes.
   • Discussion on how Jane was diagnosed with type 1 diabetes during her first pregnancy and the challenges that followed.
2. Discovering Low Carb:
   • How Jane found out about low-carb through Dr. Troy Stapleton and Dr. Richard Bernstein’s methods.
   • The dramatic improvements in her health, including weight loss and better blood sugar control.
3. Health Benefits:
   • The numerous benefits Jane experienced after adopting a low-carb lifestyle, including increased energy, reduced inflammation, and improved sleep.
4. Daily Low-Carb Living:
   • A typical day of meals for Jane, focusing on real whole foods like eggs, bacon, meat, and green vegetables.
5. Advocacy and Awareness:
   • Jane’s involvement in the parliamentary inquiry into diabetes in Australia, advocating for dietary changes and better education for type 1 diabetics.
   • The importance of low-carb diets being recognized as a viable option for managing diabetes.
6. Conclusion:
   • Jane’s continued passion for sharing her story and helping others discover the benefits of low-carb living.
   • How listeners can learn more and reach out to Jane for further insights.

Additional Resources:

• YouTube Video: Watch Jane McDonald's talk on the Low Carb Down Under YouTube channel: Low Carb Down Under - Jane McDonald
• Contact Jane: Jane can be reached via email at janemacdonaldtype1@gmail.com but is not able to provide medical advice.

Exciting News: Announcement of upcoming retreats and workshops in November, organized in collaboration with Julie Bristow, focusing on breathwork and nervous system regulation. For more details, visit my website.

Join the Breathing Coaching Community:

• Participate in one-on-one sessions or group coaching to enhance your breathing techniques and overall well-being.

Website: Visit www.mlcclinic.com.au to learn more about our services and upcoming events.

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

Social Media:

• Follow Breathe in Health’s Facebook page: Breathe In Health on Facebook
• Instagram: Follow me on Instagram @dr_charlton_lifestyle_gp
• Facebook: Connect with me on Facebook at Dr Charlton Lifestyle GP
• YouTube: Subscribe to my YouTube channel: @avicharlton
• Free Facebook Community: Join our supportive Facebook group

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 www.mlcclinic.com.au.

In this episode of Prescribing Lifestyle, I’m excited to dive into the fascinating topic of regulating your nervous system. We’ll explore the Polyvagal Theory by Dr. Stephen Porges and discuss practical ways to manage stress and improve your overall well-being.

Key Points Covered:

1. Introduction:

   • Brief overview of the autonomic nervous system.
   • Introduction to the Polyvagal Theory and its importance in understanding stress response.

2. Understanding the Autonomic Nervous System:

   • Explanation of the two branches: sympathetic (fight or flight) and parasympathetic (rest and digest).
   • Discussion on how these branches function in response to stress.

3. The Role of the Vagus Nerve:

   • Description of the vagus nerve and its two pathways: ventral vagal and dorsal vagal.
   • How these pathways impact feelings of safety, connection, and stress.

4. Practical Ways to Regulate Your Nervous System:

   • Techniques such as diaphragmatic breathing, heart-coherent breathing, mindfulness, and grounding practices.
   • Importance of social connections and gratitude in managing stress.

5. Moving Up and Down the Autonomic Ladder:

   • Understanding the concept of the autonomic ladder and how we can move between the different states of the nervous system.
   • Tips for recognizing where you are on the ladder and how to move towards a more balanced state.

6. Personal Stories and Coaching:

   • Sharing success stories from breathing coaching sessions.
   • Upcoming workshops and retreats focused on breathwork and nervous system regulation.

Exciting News: Announcement of upcoming retreats and workshops in November, organized in collaboration with Julie Bristow, focusing on breathwork and nervous system regulation. For more details, visit my website.

Join the Breathing Coaching Community:

• Participate in one-on-one sessions or group coaching to enhance your breathing techniques and overall well-being.

Website: Visit www.mlcclinic.com.au to learn more about our services and upcoming events.

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

Social Media:

• Follow Breathe in Health’s Facebook page: Breathe In Health on Facebook
• Instagram: Follow me on Instagram @dr_charlton_lifestyle_gp
• Facebook: Connect with me on Facebook at Dr Charlton Lifestyle GP
• YouTube: Subscribe to my YouTube channel: @avicharlton
• Free Facebook Community: Join our supportive Facebook group

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 www.mlcclinic.com.au.