In this episode of Prescribing Lifestyle Podcast, I sit down with Despina Kolivas, a PhD student from La Trobe University, to discuss her groundbreaking research using the Defeat Diabetes app. From the science behind low-carb diets to real-world success stories, this episode offers valuable insights into how nutrition can empower individuals to take control of their health and manage type 2 diabetes effectively.

1. Despina’s Journey into Nutrition Research:
   • Transitioning from engineering and economics to nutrition.
   • Personal inspiration: her father’s health struggles and her desire to better understand metabolic health.
2. Introduction to the Defeat Diabetes App:
   • A comprehensive program designed to support type 2 diabetes management through low-carb education, recipes, and resources.
   • Collaboration between La Trobe University and Defeat Diabetes to assess the app’s impact on clinical outcomes.
3. Study Results So Far:
   • Clinical Improvements:
     • Average HbA1c reduction of 1% in 3 months.
     • 85% of participants saw improvements in blood sugar levels.
     • Significant weight loss, reduced blood pressure, and better lipid profiles.
   • Medication Reduction:
     • 21 participants reduced or discontinued their diabetes medications.
   • Quality of Life:
     • Participants reported reduced diabetes distress and improved self-efficacy.
4. Success Stories:
   • Highlighting Robert, a participant who significantly improved his HbA1c, reduced medications, and transformed his health using the app.
5. Challenges in Lifestyle Research:
   • Stress and life circumstances as barriers to sustained change.
   • The importance of GP support in ensuring participant safety and success.
6. Next Steps for the Research:
   • Ongoing data analysis for 6-month and 12-month outcomes.
   • Upcoming presentations at the International Diabetes Federation World Congress in Bangkok (April 2025).

Explore the foundational research behind the Defeat Diabetes program:

• Effectiveness of a Digitally Delivered Continuous Care Intervention (Defeat Diabetes) on Type 2 Diabetes Outcomes: A 12-Month Single-Arm, Pre-Post Intervention Study
  • PubMed
  • MDPI

Take control of your health with the Defeat Diabetes program!

Affiliate Link: Defeat Diabetes Program

Use code DDGJB15 for 15% off your order.

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Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalised guidance.

Don’t forget to subscribe, rate, and review the podcast. Stay tuned for more insights into lifestyle-driven health transformations!

In this episode, I delve into the world of mindfulness—what it is, how to incorporate it into your daily life, and the profound benefits it can bring. From informal practices like brushing your teeth to formal techniques like body scans and breathwork, this episode is packed with actionable insights to help you cultivate mindfulness.

1. What is Mindfulness?
   • Mindfulness is about being present with non-judgemental awareness. It’s not about having a blank mind but noticing what’s happening without attachment or judgement.
2. Informal Mindfulness Practices:
   • Brushing Your Teeth: Notice your sensations and thoughts while brushing.
   • Eating Mindfully: Focus on the taste, texture, and smell of your food.
   • Five Senses Exercise: Tune into your surroundings by noticing one sense at a time—what you see, hear, touch, smell, or taste.
3. Formal Mindfulness Practices:
   • Breathwork: Practice Coherent Breathing (5 counts in, 5 counts out) to calm your mind and body.
   • Body Scan: Use guided meditations to notice physical sensations from head to toe.
   • Mindful Walking: Connect with nature by observing your steps, sounds, and surroundings.
4. Real-Life Applications:
   • A patient avoided a panic attack using Coherent Breathing while driving.
   • Another found relief from work stress through the Five Senses Exercise.
5. Gratitude as Mindfulness:
   • Writing down three things you’re grateful for at the end of each day can enhance your mindfulness practice.
6. Mindfulness in Challenging Times:
   • Use mindfulness techniques to manage stress, regulate emotions, and stay present during difficult periods.

• Apps: Insight Timer, Headspace, Calm
• My Program: Breathe Together program on the Breathe in Health website
• Podcast Episode: Check out Episode 26 for a guided 5-minute Coherent Breathing exercise

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Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalized medical guidance.

Don’t forget to subscribe, rate, and review the podcast. Stay tuned for more practical tips and tools to enhance your lifestyle!

n this episode, we dive into an incredible transformation story, as our guest Christo shares his journey of managing and improving his type 2 diabetes through a ketogenic lifestyle. Christo talks about his initial diagnosis, struggles with medication, and the inspiring moment a nurse introduced him to keto, which ultimately changed his life.

Key Points Covered:

1. Christo’s Diabetes Diagnosis and Struggles:
   • Christo discusses his diabetes diagnosis in 2008 and the challenges he faced following standard diabetic guidelines, leading to increased insulin doses and worsening symptoms.
2. Turning Point – A Nurse’s Advice:
   • During his recovery from vascular surgery, a nurse whispered to him about the ketogenic diet. This simple tip motivated Christo to research and commit to a keto lifestyle.
3. Adopting the Keto Lifestyle:
   • Christo shares how he started his keto journey, his diet changes, and how he transitioned from a fast-food-heavy diet to whole foods. He reveals his strategies, including eating one meal a day and focusing on high-quality meats and vegetables.
4. Incredible Health Improvements:
   • Within three months, Christo saw a drastic reduction in his HbA1c, lost 30 kg, and eventually eliminated all medications, including insulin, achieving stable blood sugar and overall health.
5. Advice for Beginners:
   • Christo’s top advice for those starting keto is to stick to foods without nutritional labels – think fresh, whole foods from local butchers and produce markets.

Connect with Us:

• Instagram: @prescribing_lifestyle_podcast
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Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalized medical guidance.

Remember to subscribe, rate, and review the podcast on your preferred platform. Stay tuned for more inspiring episodes on Prescribing Lifestyle!

Welcome to this episode of Prescribing Lifestyle, where I share a series of exciting updates and announcements about upcoming events and some personal developments. Here’s what we’ll cover today:

Key Points Covered:

1. Mansfield Retreat Update:
   • An update on the upcoming Mansfield retreat organized with Julie Bristow, featuring intermittent fasting and a low carb lifestyle. Learn more about the activities planned, including bushwalking, yoga, and wellness sessions at the Arlzburg Resort in Mansfield. With only two spots left, time is running out to join us for a rejuvenating weekend. More Info & Booking
2. Breathe In Health Half-Day Retreat:
   • Details about the first-ever half-day breathwork workshop in the serene setting of Currawong Bush Park conference centre. Scheduled for December 8th, this event promises connection and relaxation amidst nature.
3. Pakenham Dinner Recap:
   • A recap of the delightful dinner with John Stewart from the Nutrition Science Collaboration, where discussions about low carb lifestyles and dietary choices took center stage.
4. Publications and Resources:
   • Announcement of the re-print of my book, "Low Carb Made Easy," available for purchase. This practical guide is ideal for anyone looking to understand and implement a low carb diet. Purchase the Book
5. AHPRA Notification Update:
   • An update on the ongoing situation with my AHPRA notification and how I am managing the associated stress.
6. Personal Health Insights:
   • Reflections on my experiences with the infrared sauna, which has significantly improved my neck pain and overall well-being.

Previous Episodes Mentioned:

• Episode 48: Reflections on the Rejuvenate Health Retreat
• Episode 50: When Life Throws a Curveball
• Episode 52: Benefits of Using a Sauna

Connect with Me:

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

Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalized medical advice.

Please subscribe, rate, and review the podcast on your preferred platform to support us and stay tuned for more enriching episodes of Prescribing Lifestyle.

Welcome to this episode of Prescribing Lifestyle where I chat with Michelle Kolze, a coach, speaker, and a beacon of resilience. Michelle shares her journey of recovery from a life-altering accident that severely injured her leg and how she turned a personal crisis into a catalyst for personal development and helping others. Learn about her ARC model—Accept, Reflect, and Create—which has empowered both her and her clients to navigate life’s adversities with grace and strength.

Key Points Covered:

1. The Accident: Michelle recounts the freak accident during a dance workshop that changed her life, detailing the immediate aftermath and the extensive recovery process that followed.
2. The ARC Model: She introduces the Accept, Reflect, and Create model, a framework she developed to help herself and others effectively handle personal crises and envision a positive future.
3. Ongoing Recovery and Impact: Despite multiple surgeries and setbacks, Michelle discusses how she uses her NLP and hypnotherapy skills to maintain a positive outlook and continue her recovery.
4. Empowering Others: Michelle's work as a coach and speaker, sharing her story and tools like the ARC model to inspire and assist others in their own journeys of recovery and self-discovery.

Connect with Me:

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

Connect with Michelle:

• Download Michelle’s Meditation - Exclusive for our listeners!
• Michelle's Facebook
• Michelle’s Instagram

Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalized medical advice.

Please subscribe, rate, and review the podcast on your preferred platform to support us and stay tuned for more enriching episodes of Prescribing Lifestyle.

Welcome to this episode of Prescribing Lifestyle where I have the pleasure of speaking with Paula Fenwick, a leadership and empowerment resilience advocate. Paula shares her extensive experience in the pharmaceutical industry, her journey into leadership and empowerment, and her passion for enhancing women's roles in leadership and resilience.

Key Points Covered:

• Journey into Leadership: Paula's transition from a corporate career to becoming a keynote speaker and author focusing on leadership and resilience.
• Empowerment in the Workplace: How Paula empowers women in the workplace and her approach to increasing leadership capacity among emerging women leaders.
• Resilience and Personal Growth: Insights into Paula's personal growth post-divorce and how she used her experiences to teach resilience and empowerment.
• Mindfulness and Mental Health: Paula discusses the importance of mindfulness and how it helps manage stress and anxiety, enhancing both personal and professional life.

Connect with Me:

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

Connect with Paula Fenwick:

• Website: Paula Fenwick
• YouTube: Paula Fenwick
• Book on Amazon: BOUNCE BACK FAST: Practical Resilience

Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalized medical advice.

Please subscribe, rate, and review the podcast on your preferred platform to support us and stay tuned for more enriching episodes of Prescribing Lifestyle.

Welcome to this episode of Prescribing Lifestyle where I dive into my two-week journey with both a continuous ketone meter (CKM) and a continuous glucose meter (CGM). I was contacted by CBO, a company that produces these meters, to trial their products and help promote them.

Key Points Covered:

1. Initial Setup and Daily Use:
   • I share how I set up both devices using the provided applicators, highlighting the ease of installation and the robust adherence of the CKM compared to the CGM.
   • I discuss the resilience of both devices during my regular activities like running, weight lifting, and visits to the sauna.
2. Technical Insights and Device Comparison:
   • I delve into the functionality of both meters, particularly their performance under different conditions, such as during outdoor runs and in the sauna.
   • I provide comparisons between the CKM and CGM, focusing on discrepancies in readings between interstitial fluid and blood measurements.
3. Dietary Impact on Ketone Levels:
   • I observe how various activities and meal compositions influenced my ketone levels throughout the day, with specific insights on how exercise and protein-rich meals affect these readings.
4. Overall Assessment and Practical Advice:
   • I evaluate the practical benefits and limitations of using continuous monitoring devices for those on ketogenic diets or interested in biohacking their health.
   • I offer advice on how to interpret ketone data and integrate these devices into one's health-focused lifestyle.

Affiliate Information and Offers:

• For those interested in trying out the CKM, you can visit CBO’s website using my affiliate link provided in the show notes. While there is a current 20% sale, using this link supports my work.

Connect with Me:

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

Affiliate Link:

• Check out the CKM and support my work by ordering through my affiliate link.

Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalized medical advice.

Please subscribe, rate, and review the podcast on your preferred platform to support us and stay tuned for more enriching episodes of Prescribing Lifestyle.

Welcome to this episode of Prescribing Lifestyle, where I sit down with Clare Pritchard, a breathwork and somatic coach from England. Clare shares her transformative journey from accidental discovery to embracing breathwork as a life-changing tool for personal and professional growth.

Key Points Covered:

1. Professional Development:
   • Clare’s journey through various breathwork certifications, including transformational style and functional breathwork, and her ongoing education in nervous system healing.
2. Impacts of Breathwork:
   • How breathwork has fundamentally changed Clare’s approach to stress and life management, enabling her to live a more controlled and mindful life.
3. Community Engagement and Coaching:
   • Clare discusses her activities in Manchester, including collaborations with gyms and yoga studios, and her online membership platform designed to make breathwork accessible.
4. Personal Stories of Transformation:
   • Examples of how Clare's guidance in breathwork has helped others manage stress, improve emotional well-being, and transform their lives.

Contact Information:

• Connect with Clare through her Linktree for insights and coaching.

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

Note: This podcast is not a substitute for professional medical advice. Please consult a healthcare provider for personalized medical advice.

Please subscribe, rate, and review the podcast on your preferred platform to support us and stay tuned for more enriching episodes of Prescribing Lifestyle.