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

💬 If you found this episode helpful, please share it with your community

🧠 Want more tips on breath, low carb living, or stress support? Subscribe to the podcast and stay in the loop

🌿 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

🧠 Join our Facebook group Melbourne Low Carb Connect

📩 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.

📩 Subscribe, leave a review, and stay connected—your feedback helps us grow!

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.

In this episode, I’m joined once again by my good friend and fellow GP, Dr. Nelu Dharmapriya from Whole Food Revolution. She's a passionate advocate for metabolic health and low carb living—especially in South Asian and Asian communities like ours.

As two doctors with cultural backgrounds from Sri Lanka and China, we opened up about the unique challenges (and opportunities!) we face when it comes to food, family, and health. This one’s close to my heart 💚

💡 What We Talked About:

• Why people from Asian and South Asian backgrounds are at higher risk for metabolic diseases like type 2 diabetes—even if they’re not overweight.
• Dr. Nelu’s personal experience reversing pre-diabetes and improving her health through low carb living—and how that journey mirrored my own.
• The concept of TOFI (thin on the outside, fat on the inside)—a common but hidden issue in our communities.
• The truth about rice, fried foods, sugary drinks, and constant snacking—and what small changes can actually make a difference.
• How to prioritise protein (even for vegetarians) and why it matters so much for our long-term health.
• The cultural challenges we face at social gatherings, with family expectations, and inherited habits—and how we can lovingly challenge those norms.
• The role of fasting, resistance training, and mindset work as part of true lifestyle change.

Stories + Resources

Dr. Nelu also shared:

• A powerful story of a Melbourne-based South Asian engineer who transformed his metabolic health after attending her workshop.
• A South Asian woman who found healing not just through food, but also by shifting her mindset and stress habits.
• A free online hub of resources for South Asians (and everyone!) wanting to take charge of their health.

🧠 Access Dr. Nelu’s free resources and courses: Whole Food Revolution

📺 YouTube: Whole Food Revolution

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

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

💬 Share this with someone who might need to hear it—especially if they come from our cultural background.

🧠 Join my free Facebook group Melbourne Low Carb Connect for support, recipes, and real conversations.

🎧 And if you enjoyed this episode, please subscribe and leave a review—it helps us reach more people with this message.

This podcast is for general educational purposes only and should not be taken as medical advice. Please consult your own doctor before making any major changes to your lifestyle.

In this episode, I share something very special and exciting — my live interview on 3AW Breakfast Radio with Tom Elliott.

💡 Here’s What I Shared:

• How I unexpectedly got invited on air while driving my kids to school (well, my 16-year-old was driving! 🚗)
• What it was like to chat with one of Melbourne’s top radio hosts
• My explanation of the keto diet and low carb eating in everyday, simple terms
• Practical swaps and real food examples

🎧 You’ll also hear the full radio segment — including Tom’s thoughts on giving low carb a try himself!

✔ The keto diet is about switching your body from burning sugar to burning fat

✔ Real food like meat, eggs, veggies, and good fats can be delicious AND sustainable

✔ You can enjoy low carb versions of your favourites — from lasagna to wine

✔ Small changes (like ditching toast or cutting back on rice) can make a big difference

✔ Spreading the word matters — public conversations help break down nutrition myths

🎧 Find the episode on Spotify, Apple Podcasts, or Libsyn

🌐 Or head to www.mlcclinic.com.au/podcast

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

💚 If you enjoyed this episode, don’t forget to subscribe, leave a review, and share it with your friends and family.

🌐 Join my Facebook group, Melbourne Low Carb Connect, to connect with like-minded individuals.

The information shared in this podcast is for educational purposes only and is not medical advice. Always consult your healthcare professional before making changes to your lifestyle or diet.

In This Episode of Prescribing Lifestyle Podcast, I share my reflections and key takeaways from attending the Regenerate Summit 2025—a powerful day of connection, learning, and inspiration with thought leaders in low carb, regenerative health, and lifestyle medicine.

💡 What I Covered in This Episode: Highlights from the Regenerate Summit 2025: Hosted by Dr. Max Gulhane and Simon Lewis (@howtocarnivore) with special guests including MC @scottybrizzle and comedian @rupert_degas.

Dr. Gary Fettke’s Talk – "Is it Safe to Eat Real Food?"

Natalie West’s Talk – "Brain, Heart and Gut Coherence"

Dr. Max Gulhane’s Talk – "Sunlight and Cancer: Beyond Skin Deep"

Anthony Chaffee’s Pre-recorded Talk Rachel Ward’s Talk – "From Actress to Regenerative Farmer"

Key Takeaways

✔ Real food is not the enemy—processed foods and dietary dogma are.

✔ Our emotional relationship with food is often formed in early childhood.

✔ Vitamin D and sunlight are powerful tools for prevention and healing.

✔ Regenerative farming is a path toward healing people and the planet.

✔ Relearning how to nourish your brain, body and spirit is key to lifestyle transformation.

Connect with the Speakers

@isupportgary – Dr. Gary Fettke

@natalie.e.west – Natalie West

@maxgulhanemd – Dr. Max Gulhane

@anthonychaffeemd – Dr. Anthony Chaffee

@rachelwardofficial – Rachel Ward

@scottybrizzle – MC and health content creator

@rupert_degas – Comedian and voice artist

@howtocarnivore – Simon Lewis

@regenerate.aus – Regenerate Conference

Connect with Me

Website: www.mlcclinic.com.au

Instagram: @dr_charlton_lifestyle_gp

Facebook: Dr Charlton Lifestyle GP

YouTube: @avicharlton

If you enjoyed this episode, don’t forget to subscribe, leave a review, and share it with your friends and family.

🌐 Join my Facebook group, Melbourne Low Carb Connect, to continue the conversation.

Disclaimer: The information shared in this podcast is for educational purposes only and is not medical advice. Always consult your healthcare professional before making changes to your lifestyle or diet.

In This Episode of Prescribing Lifestyle Podcast I’m joined by Faye Chan, an expert in EFT Tapping (Emotional Freedom Techniques). We discuss how EFT can help regulate emotions, manage stress, and break free from cravings and emotional eating patterns.

💡 What is EFT Tapping?

• A scientifically backed technique combining acupressure points and cognitive therapy.
• Helps regulate emotions by calming the nervous system and unblocking energy flow.
• Over 300+ clinical trials support its effectiveness for anxiety, trauma, stress, and food cravings.

💡 What We Covered in This Episode:

• Understanding EFT Tapping: What it is, how it works, and why it’s effective.
• How Emotions Manifest in the Body: Why stress, cravings, and habits are deeply rooted in subconscious patterns.
• Tapping for Cravings & Emotional Eating: Real client examples of how EFT helped break chocolate and nut addictions.
• The Science Behind EFT: The role of the amygdala, limbic system, and how tapping rewires emotional responses.
• Faye’s Personal Journey: How she transitioned from a corporate career into holistic wellness and why EFT is her passion.
• Live Tapping Demonstration: A practical walkthrough of EFT tapping for cravings and emotional triggers.

✔ Tapping accesses the subconscious mind, helping to unhook emotional attachments to food and habits. ✔ It’s not just about willpower—cravings are often emotional responses tied to past experiences. ✔ EFT is scientifically validated with over 300+ clinical studies proving its benefits for stress, anxiety, trauma, and cravings. ✔ Self-acceptance and emotional awareness are key to breaking free from negative habits. ✔ You can use EFT to manage stress, emotional eating, and self-sabotaging behaviors.

• The Tapping Solution – Free Tapping Meditations
• Dr. Peta Stapleton – EFT Research & Books
• Living Well with Faye – EFT Coaching & Mentorship

• Instagram: @livingwellwithfay
• Facebook: Living Well with Faye

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

💚 If you enjoyed this episode, don’t forget to subscribe, leave a review, and share it with your friends and family.

🌐 Join my Facebook group, Melbourne Low Carb Connect, to continue the conversation.

The information shared in this podcast is for educational purposes only and is not medical advice. Always consult your healthcare professional before making changes to your lifestyle or diet.

In this episode of the Prescribing Lifestyle podcast, I’m joined by nutritionist and keto health coach, Carla Carter (@keto_by_design). Together, we’re making an exciting announcement about a brand-new program that combines medical expertise with personalised coaching to help you achieve sustainable health and metabolic transformation.

• How she transitioned from low-carb to keto and reversed fibromyalgia symptoms.
• The power of nutrition and behavioural strategies for long-term success.
• Her background in health psychology and how it supports her coaching.

• A comprehensive doctor + health coach program designed for lasting results.
• What’s included in the program: ✅ Session 1: Initial consult with Dr. Avi – blood tests, smart scale scan, personalised diet plan. ✅ Session 2: Coaching with Carla – mindset, accountability, and support. ✅ Session 3: Follow-up with Dr. Avi – review blood test results and track progress. ✅ Sessions 4-6: Ongoing coaching with Carla – deep dive into nutrition, habits & consistency. ✅ Exclusive access to online courses: Benefits of Low Carb & Complete Guide to Low Carb. ✅ Low Carb Pro Membership – fortnightly support via live Zoom sessions.

• Bridges the gap between medical advice & real-world implementation.
• Supports both physical and mental health.
• Provides structured accountability and personalised coaching.
• Saves you money with a bundled, all-in-one package!

📅 March 23 – Regenerate Conference (Melbourne)

📅 April 26 – Carnivore Live Event (Pullman Hotel, Melbourne)

We’ll have a booth at both Regenerate and Carnivore Live – come say hi!

• Book a FREE 15-minute discovery call with Dr. Avi: www.mlcclinic.com.au
• Follow Carla for tips & coaching: 🔗 Website: www.ketobydesign.com.au 🔗 Instagram: @keto_by_design
• Join the Low Carb Pro Membership: www.mlcclinic.com.au

💚 Dr. Avi Charlton

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

📩 Carla Carter – Keto By Design

• Website: www.ketobydesign.com.au
• Instagram: @keto_by_design

If you enjoyed this episode, don’t forget to subscribe, leave a review, and share it with your friends and family.

The information shared in this podcast is for educational purposes only and is not a substitute for medical advice. Always consult your healthcare professional before making changes to your diet or lifestyle.