Episode Title: Sample Keto Meal Plan Ideas with Dr. Avi Charlton

Topics Discussed:

• Introduction to the Ketogenic Diet:
  • Explanation of a ketogenic diet and its benefits
  • Key principles: reducing carbohydrates, prioritizing protein, adding healthy fats, and maintaining electrolyte balance
• Breakfast Ideas:
  • Egg-based breakfasts: cheese-crusted omelet, scrambled eggs, poached eggs, and more
  • Greek yogurt with nuts, seeds, and keto granola
  • Chia pudding with coconut or almond milk
  • Importance of an electrolyte drink in the morning
• Lunch Options:
  • Utilizing leftovers for easy lunches
  • Simple and quick lunch ideas: bacon and eggs, microwave scrambled eggs, meal-prepped chicken with salad, and lettuce wraps
  • Keto-friendly soups and keto bread recipes
• Dinner Suggestions:
  • Meat and three veggies as a staple dinner
  • Grilled or pan-fried meats, lamb cutlets, and marinated chicken wings
  • Incorporating leftovers like pulled pork and Bolognese
  • Tips on batch cooking and meal planning
• Tips for Maintaining a Keto Diet:
  • How to read food labels and understand carb content
  • Avoiding sugar, seed oils, and gluten
  • The importance of water and salt intake to prevent keto flu
• Managing Carb Cravings:
  • Keto-friendly snacks and alternatives
  • Strategies for curbing cravings and staying on track
  • Setting realistic goals and tracking progress
  • Finding support and community

Resources Mentioned:

• Dr. Bruckner's Keto Granola Recipe
• Diet Doctor Keto Bread Recipe

Join the Low Carb Pro Community: https://avi-s-site.thinkific.com/bundles/low-carb-pro

• Participate in our upcoming masterclass about inflammation and cholesterol
• Engage in bi-weekly webinars and access extensive resources through Low Carb Pro.
• For $25 a month, join a supportive community dedicated to holistic health improvement.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_low_carb_gp/
• Facebook: Connect with me on Facebook at Dr. Charlton Low Carb GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

Contact Me: Have questions or want to get in touch? Feel free to email me at avi.charlton@mlcclinic.com.au

Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.

Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book from the https://www.mlcclinic.com.au

Title: "Unlocking the Power of Intermittent Fasting with Dr. Nelum Dharmapriya"

1. Dr. Nelum's Journey
   • Dr. Nelum's background and transition to a low-carb lifestyle.
   • Personal health challenges and the role of intermittent fasting in her transformation.
   • How her experiences led to the creation of Whole Food Revolution.
2. Whole Food Revolution
   • Overview of Whole Food Revolution, an online platform for educating women, especially peri- and post-menopausal women, about holistic health.
   • Introduction to Dr. Nelum’s team and their holistic approach to health and wellness.
3. Intermittent Fasting Challenge
   • Details of the intermittent fasting challenge hosted by Whole Food Revolution.
   • Step-by-step guide on how to start intermittent fasting.
   • Importance of gradual adaptation and supporting lifestyle changes.
4. Health Benefits and Considerations
   • Discussion on the health benefits of intermittent fasting, including insulin regulation and fat loss.
   • Tips on managing hunger and maintaining nutrient intake during fasting periods.
   • Special considerations for different groups (e.g., pregnant women, those with eating disorders).
5. Practical Tips for Successful Fasting
   • Importance of whole foods, prioritizing protein, and managing stress for effective fasting.
   • Strategies for integrating fasting into a busy lifestyle.
   • Recommendations for beverages and maintaining hydration during fasts.
6. Success Stories and Community Support
   • Anecdotes and success stories from the Whole Food Revolution community.
   • The role of community support in achieving fasting and health goals.
   • How to join and participate in Whole Food Revolution’s programs.
7. Listener Q&A
   • Addressing common questions about intermittent fasting from listeners.
   • Practical advice for common challenges faced during fasting.
8. Conclusion
   • Recap of the key points discussed in the episode.
   • Encouragement for listeners to try intermittent fasting and explore its benefits.
   • Teaser for the next episode on Prescribing Lifestyle.
   • Thank listeners for tuning in and encourage them to subscribe, rate, and review the podcast.

Join the Low Carb Pro Community: https://avi-s-site.thinkific.com/bundles/low-carb-pro

• Participate in our upcoming masterclass about inflammation and cholesterol
• Engage in bi-weekly webinars and access extensive resources through Low Carb Pro.
• For $25 a month, join a supportive community dedicated to holistic health improvement.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_low_carb_gp/
• Facebook: Connect with me on Facebook at Dr. Charlton Low Carb GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

Contact Me: Have questions or want to get in touch? Feel free to email me at avi.charlton@mlcclinic.com.au

Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.

Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book from the https://www.mlcclinic.com.au

Show Notes

1. Understanding Artificial Sweeteners
   • Definition and types of artificial sweeteners (e.g., saccharin, aspartame, sucralose).
   • How artificial sweeteners are made and their chemical composition.
   • Common products containing artificial sweeteners.
2. History and Evolution
   • Explore the origins of artificial sweeteners and their journey to becoming household staples.
   • Key milestones and discoveries in the development of artificial sweeteners.
3. Health Effects and Controversies
   • Discuss the scientific research on the health effects of artificial sweeteners.
   • Address common concerns and controversies surrounding artificial sweeteners (e.g., safety, impact on weight loss).
4. Regulation and Labeling
   • Overview of how artificial sweeteners are regulated in different countries.
   • Examination of labeling laws and consumer awareness regarding artificial sweeteners in food and beverages.
5. Alternatives and Natural Sweeteners
   • Explore alternative sweeteners, including natural options like stevia and monk fruit.
   • Comparison of taste, health benefits, and potential drawbacks of natural sweeteners versus artificial ones.
6. Industry Perspectives
   • Insights from experts in the food and beverage industry on the use of artificial sweeteners.
   • How consumer preferences and health trends influence the development and marketing of products with artificial sweeteners.
7. Practical Tips and Advice
   • Guidance for consumers on how to make informed choices when it comes to artificial sweeteners.
   • Tips for reducing artificial sweetener intake and incorporating healthier alternatives into one's diet.

Join the Low Carb Pro Community: https://avi-s-site.thinkific.com/bundles/low-carb-pro

• Participate in the "Breathe Together with Me" challenge started May 23, 2024.
• Engage in bi-weekly webinars and access extensive resources through Low Carb Pro.
• For $25 a month, join a supportive community dedicated to holistic health improvement.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_low_carb_gp/
• Facebook: Connect with me on Facebook at Dr. Charlton Low Carb GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

Contact Me: Have questions or want to get in touch? Feel free to email me at avi.charlton@mlcclinic.com.au

Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.

Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book from the https://www.mlcclinic.com.au

In this episode, we explore the top 10 tips for thriving on your low carb journey. These insights are shared to help you navigate and sustain a low carb lifestyle effectively. The episode includes practical advice on self-compassion, nutrition, exercise, and more.

Introduction to the Event

• Overview of the low carb dinner event and its purpose.
• Introduction to the speaker and the outline of the session.

Self-Love and Self-Compassion

• Importance of practicing self-love and self-compassion.
• Strategies to stop berating yourself and be kind to yourself.
• Treating yourself as your best friend.

Charging Your Battery

• Explanation of the six pillars of lifestyle: nutrition, sunlight, community, relaxation, exercise, and sleep.
• Practical tips for charging your body with good food, sunlight, community interaction, relaxation, exercise, and proper sleep.

Understanding Food as Fuel

• Why eating crappy food is a punishment, not a reward.
• The impact of junk food on your metabolism and overall health.
• Viewing real food as a treat and a way to nourish your body.

Personalized Health Journeys

• Emphasizing that everyone's health journey is unique.
• Encouragement to try different approaches and find what works best for you.
• The importance of self-experimentation and keeping an open mind.

Starting at Any Age

• Inspirational stories of older individuals embarking on a low carb journey.
• Affirmation that it's never too late to start improving your health.

Mental Health and Food Choices

• How your food choices impact your mental health.
• Questions to ask yourself before eating: are you feeding chaos or calm?
• The effects of sugar on mental and metabolic health.

Continuous Learning and Growth

• Encouragement to keep educating yourself about health and nutrition.
• The importance of listening to different perspectives and continuously learning.

Seeking Help and Building Community

• Availability of support from the speaker and other experts.
• The benefits of joining a supportive community to share experiences and gain guidance.

Planning Ahead for Success

• Tips for planning meals and making healthier food choices.
• Stories of practical strategies to avoid unhealthy food options.

Join the Low Carb Pro Community: https://avi-s-site.thinkific.com/bundles/low-carb-pro

• Participate in the "Breathe Together with Me" challenge started May 23, 2024.
• Engage in bi-weekly webinars and access extensive resources through Low Carb Pro.
• For $25 a month, join a supportive community dedicated to holistic health improvement.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_low_carb_gp/
• Facebook: Connect with me on Facebook at Dr. Charlton Low Carb GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

Contact Me: Have questions or want to get in touch? Feel free to email me at avi.charlton@mlcclinic.com.au

Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.

Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book from the https://www.mlcclinic.com.au

Discussion Highlights:

1. Barry's Weight Loss Journey:
   • Barry shares his lifelong struggle with weight and multiple failed attempts at traditional diets.
   • His turning point comes when he learns about the carnivore diet from a couple who achieved remarkable health transformations.
2. Adopting the Carnivore Lifestyle:
   • Barry's initial skepticism about the carnivore diet gives way to curiosity and research.
   • He decides to give it a try, motivated by desperation and the promise of not feeling hungry while still losing weight.
3. Health Transformation and Improved Markers:
   • Barry experiences significant weight loss and improved health markers, including blood pressure and blood sugar levels.
   • He emphasizes that his journey wasn't just about weight loss but reclaiming overall health and well-being.
4. The Importance of Self-Knowledge and Individual Choices:
   • Barry stresses the importance of understanding one's body and making choices based on personal needs rather than comparing with others.
   • He highlights the deceptive nature of marketed "healthy" foods and the significance of mindful eating.
5. Community Support and Resources:
   • Barry acknowledges the role of supportive communities and resources like masterclasses and Facebook groups in aiding his journey.
   • He encourages continuous learning and exploration of different perspectives to sustain a healthy lifestyle.
6. Mindset and Mental Health:
   • Barry shares insights into addressing mindset issues and working on mental well-being alongside physical health.
7. Sustainability of Lifestyle Changes:
   • Barry emphasizes the sustainability of low-carb or keto lifestyles when approached with the right knowledge and mindset.
   • He shares anecdotes of individuals maintaining their health gains and making informed choices long-term.

Event Announcement: Join us for an exciting low-carb dinner event at Bucatini Restaurant in Mitcham on Saturday, May 18th, featuring delicious food, inspiring conversations, guest speakers, prizes, and networking opportunities. Limited tickets available.

Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources.

Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/

Social Media:

• Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_low_carb_gp/
• Facebook: Connect with me on Facebook at Dr. Charlton Low Carb GP
• YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton
• Free Facebook Community: https://www.facebook.com/groups/5714367278623084

Exclusive Content for Low Carb Pro Members:

Gain access to exclusive content, including fortnightly Zoom sessions and online course access, with your membership to Low Carb Pro. Enhance your understanding of low-carb and keto lifestyles and join our community for support and guidance. Join Low Carb Pro for a personalized approach to wellness.

https://avi-s-site.thinkific.com/bundles/low-carb-pro

Contact Me: Have questions or want to get in touch? Feel free to email me at avi.charlton@mlcclinic.com.au

Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment.

Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free ebook from the https://www.mlcclinic.com.au/