In this very personal episode of the Prescribing Lifestyle podcast, I share an update from behind the scenes and a gentle reminder for anyone sitting in uncertainty: you don't have to figure it all out right now.

I talk about navigating some current personal and professional stress, and the realisation that—just like my patients—you only ever need to take the next step, not know the entire path in advance. Clarity often comes after action, not before.

In this episode, I cover:

• Why high‑achieving women (and doctors!) often feel they must have a plan, an answer, and a clear future mapped out
• The power of simply starting, even when you can't see the whole road ahead
• How I'm learning to listen to my own instinct and choose what feels aligned for me right now, instead of only doing what I "should" do

A personal announcement

• I'm giving myself permission to pause the Prescribing Lifestyle podcast
• I don't know yet if this is a short break, a longer season, or a full stop—and that's okay
• I may return with new conversations, guests, or shorter video content in the future, when it feels right

How I'm supporting myself during this season

I'm going back to the basics I always teach my patients:

• Sleep as non‑negotiable – consistent bed and wake times, morning light, and full nights of rest
• Nourishing food – choosing what truly fuels my body rather than comfort eating
• Breathwork and stillness – at least 5 minutes each morning to ground, breathe, and notice my surroundings (often with my dog beside me)
• Movement and strength – regular walks and runs, plus short, simple strength sessions using my Core Foundation (CFX) program

These foundations are what help me stay steady through uncertainty, and they are available to you as well—one small step at a time.

If you're in a season of not knowing

This episode is for you if you feel stuck in your health, your weight loss journey, or life decisions and think you "should" have it all worked out by now. I want to remind you:

• You don't need your whole life mapped out
• You don't have to solve everything today
• You can listen to your instinct, choose what feels right for now, and trust that the next step will reveal itself

I'm still here as your Lifestyle GP

While the podcast is pausing, I'm still seeing patients at Melbourne Low Carb Clinic and helping with:

• Sustainable weight loss
• Metabolic and cardiovascular health
• General lifestyle‑centred care

You're welcome to reach out, book an appointment, or simply send a message to check in.

Stay connected

• Pre‑order my book "Prescribing Lifestyle: A Doctor's Prescription for Lasting Weight Loss and Vibrant Health" via Melbourne Low Carb Clinic: www.mlcclinic.com.au
• Follow me on social media: Dr Charlton – Lifestyle GP
• Join my free community for tips, encouragement, and real stories of lifestyle change

If you've enjoyed this podcast, it would mean a lot if you share a favourite episode with a friend or leave a review—these conversations will stay available while I take this pause.

Remember: small, consistent changes truly add up, and you don't need to have everything figured out to take your very next step.

In this episode, I'm joined by Dr Aaron Hartman, an integrative and functional medicine physician from Richmond, Virginia, and founder of Richmond Integrative & Functional Medicine. He's also the author of UnCURABLE and host of the Made for Health podcast.

Dr Hartman shares the powerful story that changed the trajectory of his career: adopting his daughter Anna, who was exposed to crystal meth in utero, had a stroke before birth, was diagnosed with cerebral palsy, and was told she would never walk, talk, or see. His refusal to accept "hopeless" prognoses led him into deep research, root-cause medicine, and a lifelong commitment to personalised care.

• Anna's story and why it matters
  • Being advised to place a feeding tube as "standard care," and what happened when the family declined.
  • How a simple missing detail (using the wrong growth chart) nearly led Anna down a path of unnecessary procedures.
  • Anna's progress today: ongoing skill gains year after year, including major improvements in vision and independence.
• How Dr Hartman became an integrative and functional medicine doctor
  • Why "incurable" is often a reflection of system blind spots, not a true end point.
  • His deep dives into functional medicine, functional neurology, peptides, and "lipid medicine," and how continuous learning shaped his approach.
• Why many chronic illnesses get missed
  • Common overlooked root causes he sees in clinic: mold-related illness, chronic infections (like Lyme), hidden autoimmune issues, hypermobility patterns, nervous system dysregulation, and basic nutrient deficiencies.
• A practical framework: foundations first
  • Dr Hartman's emphasis on starting with basics such as sleep, stress, gut health, nutrition, and environmental exposures before chasing "advanced" interventions.
• Mold and environmental illness
  • Removing exposure as step one.
  • Supporting detox pathways with binders and targeted nutrition strategies (always individualised and supervised).
• Anti-ageing = lowering inflammation
  • The concept of "inflammaging" and why food quality, sleep, and stress regulation are the real foundations of longevity.
• What he would change about modern healthcare
  • Why the system's incentives and regulations often prevent clinicians from practising deep, personalised medicine.

Dr Hartman opened Richmond Integrative & Functional Medicine to provide advanced integrative and functional medicine evaluation and treatment, including complex chronic illness care. His book UnCURABLE shares his family's story and offers a roadmap for patients who have been told "nothing can be done."

• Main hub (clinic, media, podcast): **https://aaronhartmanmd.com/**
• Clinic: Richmond Integrative & Functional Medicine: **https://richmondfunctionalmedicine.com/**
• Book: UnCURABLE: **https://uncurablebook.com/**
• Podcast: Made for Health: **https://podcasts.apple.com/us/podcast/made-for-health/id1785446558**
• Instagram: **https://www.instagram.com/aaronhartmanmd/**

Reminder: This podcast is for educational purposes only and is not medical advice. Please speak with your healthcare provider before making changes to your health routine.

Discovering Your New Self at Menopause with Terri Batsakis

In this episode, I am joined by Terri Batsakis, a certified menopause coaching specialist and women's health, nutrition, and mindset coach, for an honest conversation about what really changes in midlife—and how women can feel empowered (not blindsided) through perimenopause and menopause.

Terri shares her personal turning point during perimenopause, how it reshaped her identity and career direction, and why so many women feel like "what used to work" (food, exercise, coping strategies) suddenly stops working.

• Why midlife can feel like a full identity shift: changing hormones can impact mood, confidence, relationships, and the way your body responds to food and movement.
• Terri's story: navigating perimenopause symptoms while running a high-demand business, and the moment she realised she needed a major life pivot.
• The "I don't know who I am anymore" experience: anxiety, resentment, insecurity, people-pleasing, and confidence loss—especially when kids are leaving home, careers are evolving, and caregiving pressures increase.
• Nutrition in midlife: moving away from the old diet culture mindset (restriction, deprivation, constant snacking) toward nourishment, stable blood sugar, and perimenopause-aligned habits.
• Movement changes: why some women feel better shifting from lots of cardio to more strength training and restorative movement to support stress and body composition.
• Emotional eating + self-sabotage: recognising triggers and building new coping strategies (connection, movement, meditation, support) rather than using food for comfort.
• Relationship dynamics: how dropping oestrogen/progesterone can affect patience, nurturing behaviour, boundaries, and why conflict can increase at home if no one understands what's happening.
• Menopause hormone therapy (MHT/HRT): why Terri encourages women not to rule it out based on old fears, and how to ask better questions so you can make an informed choice.

• Sleep first: better sleep supports mood, appetite regulation, energy, cravings, and resilience.
• Hydration: drinking enough water (and using electrolytes when needed), especially with hot flushes, exercise, or warm weather.
• Stress management: understanding that "stress" can include poor sleep, under-eating, food intolerances, pain, inflammation, nutrient deficiencies—and building daily tools to regulate your nervous system.

Terri supports women through perimenopause and menopause with education and coaching across key midlife pillars—sleep, stress, nutrition, hydration, and movement—plus mindset and behavioural coaching around emotional eating, people-pleasing, confidence, and boundaries.

She offers:

• 1:1 coaching and nutrition coaching options.
• Programs focused on harmonising hormones through lifestyle support.
• Community support, including group-style learning and connection (as discussed in the episode).

• Website: **https://terribatsakis.com.au/**
• About: **https://terribatsakis.com.au/about-us/**
• Contact: **https://terribatsakis.com.au/contact-us-for-help-in-balancing-your-hormones-through-menopause/**
• LinkedIn: **https://www.linkedin.com/in/terri-batsakis-1002ba15a**

Reminder: This podcast is for education only and is not medical advice. Please speak with your healthcare provider before making changes to your health routine.

In today's episode, I'm joined by ADHD coach Francine Freedman to explore what ADHD coaching actually is, why medication can help but doesn't solve every executive function challenge, and the practical systems that support adults living with ADHD. We talk about procrastination, time management, organization, and why many mainstream productivity tips don't work for ADHD brains. Francine also shares how sleep, nutrition, and exercise form the foundation for focus, and we discuss women being underdiagnosed—plus how hormonal changes like menopause can intensify symptoms.

• How Francine explains ADHD (and why it's often an "activation" challenge)
• Why stimulant medication can support focus but isn't a cure
• What ADHD coaching looks like and who it's for (even without a formal diagnosis)
• Why "eat the frog" can backfire for ADHD—and what to do instead
• Mapping tasks to energy + focus windows to improve follow-through
• Why "boring, no-deadline" tasks are the hardest—and how to tackle them
• The lifestyle foundations that support focus: sleep, diet, exercise
• Low-carb/keto and metabolic psychiatry conversations (and why blood sugar stability matters)
• Why women are often missed in childhood, then diagnosed later in life
• The emotional impact of lifelong criticism: shame, imposter syndrome, perfectionism, rejection sensitivity
• How coaching can help rebuild confidence with skills + self-compassion

• Medication can help you focus, but skills and systems are what create lasting change.
• ADHD-friendly strategies work with your energy patterns—not against them.
• Sleep, movement, and nutrition aren't optional extras—they're the base layer for focus and resilience.
• Many adults are diagnosed later because they've been "coping" behind the scenes for years.
• Support early can prevent burnout, work crises, and constant last-minute stress.

• Francine Freedman: https://francinefreedman.com
• Book mentioned: Change Your Diet, Change Your Mind — Dr. Georgia Ede
• YouTube channel mentioned: Metabolic Mind
• Menopause reference mentioned: Dr. Elizabeth Bright — High Fat is Good for Women in Menopause

Francine Freedman is an ADHD coach who helps adults build practical, ADHD-friendly systems for time management, organization, prioritization, and follow-through—while also working with the inner narrative that often comes from years of misunderstanding and criticism.

Work with Francine:

• She offers a free 15-minute discovery call via her website
• Coaching is available for ADHD and broader executive function challenges (diagnosis not required)

Visit: https://francinefreedman.com

You can now pre-order my new book:

Prescribing Lifestyle: A Doctor's Prescription for Lasting Weight Loss and Vibrant Health

It's full of practical and inspiring guides to nutrition, breathwork, mindset, and daily habits to transform your health. It's expected to be released in September, and you can pre-order now here: https://mlcclinic.com.au

Everything I share on this podcast is for educational purposes only and is not medical advice. Please speak with your healthcare provider before making changes to your health routine.

In this episode of Prescribing Lifestyle, Camilla Thompson joins me to share her trailblazing journey from corporate burnout and mold toxicity to becoming Australia's leading biohacking coach, keynote speaker, and author of BioHackMe.

Camilla breaks down biohacking as accessible, personalised, preventative health—empowering you to take control through science-backed strategies that fit real life (not just for Silicon Valley billionaires).

Camilla's Health Journey

• Growing up with a "low tox" pioneer mum who was ahead of her time
• Living in toxic mold for years (1 in 2 Australians affected), leading to anxiety, brain fog, chronic inflammation, and misdiagnoses
• Reversing her biological age by 10 years through biohacking after detoxing her life
• Overcoming postnatal depression with Traditional Chinese Medicine (acupuncture + herbs) after SSRIs failed

Biohacking Made Simple & Accessible

• Why biohacking = personalised health through testing, data, and intuition (not expensive gadgets)
• Kitchen audit: ditch ultra-processed foods, swap plastics for glass/bamboo
• Budget biohacks: cold showers (250% dopamine boost), morning sunlight, walking in nature
• Mediterranean diet for longevity: pasture-raised eggs, avocados, olive oil, quality fats

Women vs. Men + Real Talk

• Only 3% of health research on women—we're not "little men"
• Perimenopause/menopause symptoms often mimic mold toxicity
• Architect mindset (take control) vs. victim mindset (external blame)
• Why caregivers (mostly women) face higher autoimmune rates

Camilla's Work

• BioHackMe book: practical, science-simplified guide (finalist in Australian Business Book Awards)
• 1:1 coaching with DNA methylation/genetic testing
• Bali retreats at Reviver Wellness (women-only, mother-daughter): soul + science (hyperbaric, red light, breathwork, sound healing)

Top Takeaways

• Your body can heal with the right environment—minimise toxic load without fear
• Foundations first: food quality > fancy tech
• Trust your bio-individuality—test, experiment, intuit

Connect with Camilla:

🌐 biohackme.com.au

📸 Instagram: @biohackmecoach

💼 LinkedIn: Camilla Thompson

📚 BioHackMe on Amazon

💚 If you're ready to hack your health affordably and sustainably, this episode is your blueprint.

Welcome to the first episode of Prescribing Lifestyle for 2026! In this special New Year reflection, I share my renewed intentions and direction for both my practice and the podcast.

My two guiding words for 2026 are Growth and Grounded — continuing to learn, evolve, and stay intentional without burnout or pressure.

Join me as I reflect on:

• What "growth" and "grounded" mean in my personal and professional life
• The exciting future of Prescribing Lifestyle: more curiosity, deeper conversations, and "rabbit holes" into medicine, nutrition, movement, mindset, breathwork, and nervous system health
• Updates on Melbourne Low Carb Clinic—now across 5 Melbourne locations plus telehealth nationwide
• New programs: the revamped Low Carb Pro 2.0 and the Metabolic Makeover Program with nutritionist Carla Vidkarta
• My continued mission to help people take charge, reduce medications, and create true lifestyle change

💬 My invitation to you:

Set your own word of the year. Choose an intention, a habit, or a mindset shift that grounds your growth in 2026.

Resources mentioned:

📖 Prescribing Lifestyle: A Doctor's Prescription for Lasting Weight Loss and Vibrant Health – available on Amazon

🌐 Melbourne Low Carb Clinic: mlcclinic.com.au

💌 Newsletter + contact: available via website

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.

• 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

• 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

• 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

• 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

• 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

• 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

• 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.