Prescribing Lifestyle with Dr Avi Charlton

Episode 120. Resilience, Menopause & Vibrant Health: My Honest 2025 Reflection

This reflective solo episode marks a special milestone: the 120th episode of the Prescribing Lifestyle podcast and the close of 2025. I share openly about my professional growth, personal health journey, and the challenges and wins that have shaped this year. What's inside this episode Professional growth and expansion * How Melbourne Low Carb Clinic has grown from 1 to 5 physical locations across Melbourne (Wantirna, Pascoe Vale South, South Yarra, Beaumaris, Canterbury) plus telehealth across Australia. * Collaborations with like‑minded clinics and practitioners, including Aston Rx, Core Foundation, and Lymph & Floor Physio. * Deepening expertise in menopause care: * Attending multiple menopause and hormone therapy conferences * Integrating evidence-based menopause hormone therapy with lifestyle medicine * Learning from and collaborating with other clinicians in the metabolic, menopause, and lifestyle space Book, speaking, and visibility * Writing and publishing my book Prescribing Lifestyle: A Doctor's Prescription for Lasting Weight Loss and Vibrant Health * Celebrating its launch alongside my 50th birthday * Hearing how readers are sharing it with family and friends * Becoming an Amazon bestseller * Growing into the role of speaker: * Talks at OsteoStrong South Melbourne & Hawthorn, Rotary, 10X Speakers Tribe, and community events * Keynote on menopause and lifestyle medicine for the WINE (Women in North East) group in Mansfield * Entering Next Top Speaker competitions and making the Top 100 twice * Refining and repeatedly delivering my "Creating Vibrant Health" message My personal health and menopause journey * Entering perimenopause myself: * Irregular cycles, night sweats, sleep changes, body composition shifts * Starting menopause hormone therapy (estrogel and Prometrium) to support symptoms, insulin resistance and long‑term health * Exploring and applying circadian health: * Attending the Regenerate Health Retreat with Max Gowhane * Learning about light exposure, blue light reduction, breathwork, sleep optimisation and stress management * Bringing circadian rhythm practices into my daily routine and into patient care Fitness, strength and acceptance * Acknowledging changes in my endurance and running capacity with age, hormones and a busy life * Continuing consistent movement: * Three run‑walk sessions per week * Strength training twice per week * Fortnightly posture and movement training with Core Foundation * Focusing on glute activation, alignment, and efficient strength work rather than chasing old performance benchmarks Setbacks, resilience and honesty * Candidly sharing that I have faced another professional complaint this year * How this has tested my resilience, mindset and emotions * My commitment to work through the process, learn what I can, and keep serving * Trusting that, whatever the outcome, I can pivot and keep living my purpose Motherhood, family and balance * Parenting two teenage boys (14 and 17) as they move into young adulthood * Trying to balance: * Clinical work * Business growth * Speaking, writing and creative projects * My own health and wellbeing * Feeling both stretched and deeply grateful for the growth, grounding, and joy that family brings Gratitude and what's next * Reflecting on 2025 as a year of massive growth in: * Professional identity * Clinical scope * Personal evolution * Resilience and courage * Gratitude for: * Patients and clients who trust me with their health * Collaborators who have welcomed me into their spaces * Listeners who tune in, share episodes, and send messages * Announcing a short podcast break and a fresh return in February 2026 * With new guests, deeper conversations on metabolic health, menopause, lifestyle, breathwork, circadian health and mindset * A continued mission: helping you create vibrant health through realistic, sustainable lifestyle medicine If this podcast, my clinic, my book or my talks have supported you in any way this year, I'd love to hear from you. Reach out, leave a review, or share an episode with someone who needs it. Prescribing Lifestyle will be back in 2026—let's keep growing, learning and creating vibrant health together.

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.