Prescribing Lifestyle with Dr Avi Charlton

Episode 119. Building stronger bones with Wutti

In this episode, I'm joined by Wutti Oparkcharoen , founder of OsteoStrong South Melbourne, for a deep dive into bone health and how to take powerful, science-based steps to prevent and even reverse osteoporosis. Wutti shares how a personal passion for health and a family experience with osteoporosis led him to bring OsteoStrong to Australia. We discuss the revolutionary, evidence-based approach to improving bone density using "osteogenic loading" — specialized, safe machines that let members generate forces five to ten times their body weight in just 10 minutes per week. We cover: * The science behind osteoporosis and why standard weight-bearing exercises often aren't enough * How osteogenic loading stimulates new bone growth and dramatically improves strength, balance, and posture * Why hip, spine, and wrist strength are critical for avoiding injury and maintaining independence as we age * Real member stories of building bone, tracking DEXA scan improvements, and regaining confidence * Why optimizing hormones, nutrition (especially protein!), sleep, and stress is vital for reversing bone loss * The "sinking ship" analogy — why plugging every hole (lifestyle, diet, medical) is essential for success * The suite of recovery technologies at OsteoStrong, including red light, vibration, and hydromassage Wutti also shares practical info about membership, safety screening, and how the Discovery Session can help you assess if the program is a fit for your stage of life and bone health. What We Cover in This Episode: * Osteoporosis myths and facts * Why bone health is about more than calcium and vitamin D * The importance of protein, optimal exercise, and menopause management * Community, motivation, and real results at OsteoStrong Connect with OsteoStrong: * Website: osteostrong.com.au [https://osteostrong.com.au/] 💚 If you or a loved one wants to build lifelong strength and independence, don't miss this inspiring discussion.

Episode 118. What our poop tells us with Katie Kirklin

In this fascinating episode, I speak with Katie Kirkland, a certified functional nutrition counselor and registered nurse from Cincinnati, Ohio, who shares her inspiring journey from nurse to functional nutrition coach. Katie opens up about her personal health challenges, including anxiety, depression, gut issues, and cervical dysplasia, and how she transformed her understanding of nourishment—beyond dieting—to a truly individualized, whole-body approach. We explore: * The importance of patching health "holes" with a holistic, functional nutrition strategy * The vital role of bowel movements and how your poop acts as a free daily health report for your body * How to interpret stool color, texture, and frequency to gain insights into hydration, inflammation, digestion, and gut health * Key lifestyle pillars she focuses on with clients: blood sugar management, sleep, and regular elimination * Strategies to eat for nourishment—with balanced protein, fat, and fiber at every meal * Practical tips for eating whole foods, even when dining out or navigating cultural food norms * How to identify good-quality meat and prioritizing local, nutrient-dense food choices * Why a sustainable, personalized approach beats one-size-fits-all diets Katie also shares her coaching model: a three-month, one-on-one virtual program designed to partner with clients on a marathon of healing aimed at improving long-term health inside and out. What We Cover in This Episode: * Understanding the body's signals through bowel health * Functional nutrition as a lifestyle, not a diet * Eating rainbow-colored fruits and vegetables for fiber diversity * Navigating food culture and making nourishing choices on the go * Sustainable habits for lasting change * Connect with Katie Kirkland: * Website: katiekirklin.com [https://www.katiekirklin.com/] * Instagram and LinkedIn: Search Katie Kirkland 💚 This episode is a must-listen for anyone wanting to deepen their connection with their body, understand their gut health, and start making small, impactful changes today.

Episode 117. How to be an Imperfectionist with Dr Zen Zeng

In this episode, I have a heartfelt conversation with Dr Zen Zeng—a concert pianist, conference interpreter, professional speaker, and master teacher whose work bridges music, psychology, leadership, and personal growth. Zen draws on decades of international performance and coaching, sharing her journey from perfectionism and burnout to embracing imperfection and self-compassion. Zen introduces her signature STAGE framework—a practical inward journey designed to help high achievers find sustainable excellence without burnout: * S: Stillness—learning how to pause, listen deeply, and connect with your true self * T: Truth—discovering what really matters to you, beyond societal or ego-driven expectations * A: Alignment—living in sync with your core values and purpose, which fuels energy and resilience * G: Growth—embracing personal evolution without losing yourself in the pursuit of success * E: Expression—showing up authentically, sharing your story, and making your unique mark on the world We discuss why intentional listening is the skill leaders (and humans!) need most, how to develop "imperfectionist" values, and why community and honest conversations are crucial for meaningful, lasting change. Zen also shares insights from her book "Crescendo: A High Achiever's Journey from Perfection to Freedom" and her Imperfectionist Collective—a global community supporting mindful excellence and wellbeing. What We Cover in This Episode: * Moving from performance and perfection to authenticity and freedom * The warning signs of burnout and how self-awareness can help you course-correct * The power of deep listening (not just in music or conversation, but in life) * Redefining "success" and building systems for sustainable achievement * How to be intentional in what you consume—food, content, relationships, habits * The importance of imperfection, letting go, and community Connect with Dr Zen Zeng: * Website: zenzeng.net [https://www.zenzeng.net/] * Instagram: @crescendo_with_zen * The Imperfectionist Collective: join the waitlist via her website * Her book "Crescendo: A High Achiever's Journey from Perfection to Freedom" is available now 💚 Whether you're navigating burnout, seeking deeper meaning, or ready to unlearn perfectionism, this episode is a toolkit for building a more sustainable, connected, and joyful way to achieve.

Episode 116. Spinal cord injury and burnout with Dr Olivia Ong

In this deeply personal episode, I speak with Dr Olivia Ong, a Melbourne-based GP and rehab physician, about her life-changing experience with a severe spinal cord injury, her journey through rehabilitation, and how she overcame multiple episodes of burnout. Olivia shares vivid memories of the accident, her emergency spinal surgery, regaining mobility, and what it taught her about resilience and mindset. She explains how the rehab system shaped her path and how she developed an evolving approach to recovery and wellness, combining medical knowledge with nervous system coaching and somatic tools. We discuss: * The physical and emotional challenges of spinal cord injury and partial paralysis * The importance of mindfulness, nervous system regulation, and daily "neurological safety check-ins" * How burnout is linked to nervous system dysregulation and why mindset alone can't fix it * Effective practices like breathwork, grounding, tapping, and movement to restore balance * Olivia's evolution from trying to think her way out of burnout to embracing holistic coaching methods * Her use of the Neurofit app to assess and train nervous system states, with a special discount code for listeners Olivia also talks about her upcoming memoir, Back On My Feet, coming in February 2026, where she dives deeper into her recovery and personal growth journey. What We Cover in This Episode: * Spinal cord injury trauma, emergency care, and initial recovery * Adjusting to life with paralysis and intense rehab exercises * Understanding nervous system states: hyperarousal, freeze, play, and stillness * Practical somatic tools for trauma, stress, and burnout * Coaching strategies for self-care, emotional resilience, and physical wellness * How to create lasting habits that take nervous system health seriously Connect with Dr Olivia Ong * Website: drolivialeeong.com [https://drolivialeeong.com/] * Neurofit app (with discount code): neurofit.app/app-checkout?c=DROLIVIA20 [https://neurofit.app/app-checkout?c=DROLIVIA20] 💚 This episode offers hope and actionable tools for anyone facing trauma, chronic stress, or burnout.

Episode 115. Punch Positive with Lita Mae Button

In this empowering episode, I chat with Coach Lita Mae Button, speaker, nurse, professional boxer, and founder of Punch Positive, joining me all the way from Canada. From battling depression and self-doubt to becoming a national Golden Glove champion and motivational coach, Lita shares her powerful story of resilience, courage, and transformation — one punch at a time. We explore how boxing, both physical and symbolic, can heal the mind, build confidence, and teach you to "step back in the ring" against life's toughest challenges. Lita also breaks down her unique mindset system — the F.I.S.T. Formula — a structured and compassionate approach to building strength, focus, and confidence through boxing and mindset coaching. 🥊 What We Cover in This Episode * How overcoming trauma through movement and mindset builds real confidence * Why boxing is more than a sport — it's a metaphor for life and empowerment * The F.I.S.T. Formula — Focus, Impact, Strength, and Together — for life transformation * How gentle, non-contact boxing supports physical and emotional strength * The link between gut health, mindset, and energy * Stories of transformation from women and Parkinson's patients finding strength again * How "Punch Positive" helps people overcome fear, rewire negative self-talk, and find community support * Why consistency and emotional awareness outweigh motivation when creating fitness success 🌿 Top Takeaways Lita reminds us that "fitness is psychology first." When we shift from fear to focus — from self-criticism to empowerment — we become stronger inside and out. She also shares her approach to teaching beginners and women that fitness doesn't have to be intimidating — it can be fun, uplifting, and transformative. ✨ Want to Start Boxing, Improve Your Mindset, or Rebuild Confidence? Lita offers beginner-friendly Punch Positive Masterclasses and 5-Day Challenges designed to help anyone — at any age — discover the joy of boxing and mindset growth. 🔗 Connect with Lita Mae Button * 🌐 Website: punchpositive.com [https://www.punchpositive.com/] * 📲 Facebook: Lita Mae Button * 🎥 YouTube: Punch Positive 💚 Stay Connected with Me * 🌿 Order my book Prescribing Lifestyle: mlcclinic.com.au [https://mlcclinic.com.au/] * 📱 Instagram: @dr_charlton_lifestyle_gp [https://www.instagram.com/dr_charlton_lifestyle_gp/] * 📘 Facebook: Dr Charlton Lifestyle GP * 🎧 Listen on Spotify: Prescribing Lifestyle [https://open.spotify.com/show/2ZtZYLZEVqIYmXAwTvH7Om] If you've ever faced fear, burnout, or self-doubt — this episode will remind you that you already have the strength to fight back. All it takes is one punch, one step, and one decision to stand tall again. 💥