In this Episode of Prescribing Lifestyle Podcast powerful return episode, I reconnect with Julia Rudakova, naturopath and founder of Oxygen Revolution. Julia specialises in breathwork, functional health, and holistic healing. This time, we dive deep into one of her favourite topics: sunlight as medicine ☀️

From morning light to junk light, we explore how natural light affects your hormones, mood, metabolism, and even fertility. We also chat about breath training for kids and adults, and how simple tools—like natural light and nasal breathing—can transform health from the inside out.

• Reconnecting with Julia: Catching up since Episode 33 (recorded live in the MLC Clinic!)
• Why sunlight is more than vitamin D—and how it primes our biology for health.
• The link between artificial light and hormonal imbalances.
• How to get morning light—even on a cloudy day (and why it matters).
• Circadian rhythms and cortisol, melatonin, thyroid, and insulin health.
• Sunglasses, sunscreen, and the myths that keep us disconnected from nature.
• Light as a hormonal signal: how your eyes send messages to the rest of your body.
• How food, fats, and inflammation affect your sun tolerance.
• The dangers of 'junk light' indoors—and how to swap it out.
• Julia’s resources on breathwork for kids and adults.
• Real client stories: from improved fertility to reduced perimenopausal symptoms.

✔ Sunlight is free medicine—use it wisely and daily.

✔ Get outside in the morning for at least 10 minutes without sunglasses.

✔ Reduce artificial light exposure after sunset to support hormone balance.

✔ Nutrition, healthy fats, and gut health all play a role in how you absorb sunlight.

✔ You don’t need to do everything—just start small and build from there.

✔ Breathwork and light therapy are powerful tools for women’s health, emotional regulation, and nervous system support.

• Julia Rudakova – Oxygen Revolution

  🔗 www.oxygenrevolution.com.au

  📸 Instagram @oxygen_revolution

  📘 Facebook – Julia Rudakova

  🛍️ Online Shop – includes:

  • The Four Journeys (Breathing Book for Kids)
  • Your Breathing Coach
  • The Medicine of Light Webinar (rental)

• Shop Blue Light Blockers + Amber Light Bulbs

  🔗 Block Blue Light Australia (non-affiliate)

• 🎧 Listen to our first episode together –

  Episode 33: The Oxygen Revolution with Julia Rudakova

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

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🌿 Explore free resources + my Low Carb Made Easy eBook via mlcclinic.com.au

This podcast is for educational purposes only. It is not a substitute for medical advice. Please consult your healthcare provider before making changes to your diet, lifestyle, or medication.

In This Episode of Prescribing Lifestyle Podcast, I guide you through a deeply calming 20-minute breathwork practice designed to help you wind down, relax your nervous system, and prepare for a restful night’s sleep. Whether you're new to breathwork or already using it as a tool for stress relief, this session is a beautiful way to reconnect with your body and breath.

💤 Ideal for evenings or any moment when you need to pause, reset, and return to calm.

• 🌬️ Superhero stance: How to breathe deeply into your ribs and feel your breath moving your body
• 🛏️ Body scan + grounding techniques to invite relaxation and stillness
• 🧘‍♀️ Box breathing: A method used to regulate your nervous system and calm racing thoughts
• 💚 Coherent breathing: Inhale and exhale in rhythm to bring your heart rate and emotions into balance
• 🔁 Breath ladder technique: A guided breath extension practice to deepen relaxation step by step
• 🍃 Light breath practice: Finish with whisper-light breathing to quiet the mind and body

This is more than just breathwork—it’s a moment of self-care, presence, and reconnection with yourself. You can return to this episode any time you need a reset.

✔ Breath is a powerful tool for calming the nervous system

✔ Longer exhales help shift the body into rest-and-digest mode

✔ Breath awareness can improve sleep, mood, and emotional regulation

✔ There is nothing to fix—only to feel and allow

✔ You are grounded, you are enough, you are safe

📘 Free eBook: Low Carb Made Easy – Download via www.mlcclinic.com.au

🛍️ Visit the Online Store: www.mlcclinic.com.au

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

💬 Share this episode with someone who could use a moment of calm

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📩 Subscribe and leave a review—it helps us grow and reach more listeners

This podcast is for educational purposes only and is not medical advice. Always consult your healthcare provider before making changes to your lifestyle or health routines.

In this inspiring episode, I chat with Melissa Bee—health coach, wellness advocate, and founder of the upcoming Carnivore Live event happening in Melbourne this April.

Melissa shares her personal transformation through lifestyle change, her introduction to the carnivore diet, and how it helped her reclaim her energy, strength, and wellbeing. We also talk about the power of community, mindset, and muscle—and why events like Carnivore Live are helping people connect and thrive.

• Meet Melissa Bee:

  From burnout and chronic symptoms to bodybuilding and coaching—how Melissa’s health journey led her to carnivore.

• The Evolution of Carnivore Live:

  Why she launched this in-person event, what makes it different, and how it’s uniting the low carb and carnivore community in Australia.

• Women, Wellness & Weight Loss:

  How women in their 40s and beyond can rediscover their vitality by putting themselves first—without guilt.

• Carnivore, Keto, or Low Carb?

  How Melissa approaches nutrition with flexibility and personalisation.

• The Role of Mindset + Movement:

  Why muscle-building, fasting, and mental health are key to long-term success.

• What to Expect at Carnivore Live:

  Sneak peek into the speaker line-up, event format, and who should attend (spoiler: it’s not just for carnivores!).

✔ You don’t need to go 100% carnivore to benefit—start with what works for you.

✔ Building muscle is essential for health, especially in midlife.

✔ Real-life connection and community matter more than ever.

✔ You are allowed to put yourself first—and it can change everything.

✔ The right support and mindset can transform not just your body, but your whole life.

🎟 Grab your tickets to Carnivore Live Melbourne:

https://www.trybooking.com/events/landing/1350925

📲 Follow Melissa Bee: @melissabee.au

📲 Follow the event: @carnivorelive

• Instagram: @dr_charlton_lifestyle_gp
• Facebook: Dr Charlton Lifestyle GP
• Website: www.mlcclinic.com.au
• Podcast Platforms: Spotify | Apple Podcasts | Libsyn

💬 Share this episode with someone curious about carnivore or low carb.

🧠 Join our Melbourne Low Carb Connect Facebook group for support + inspiration.

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This podcast is for educational purposes only and is not medical advice. Please consult your healthcare provider before making any changes to your diet or lifestyle.