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.

• 🌐 Website: punchpositive.com
• 📲 Facebook: Lita Mae Button
• 🎥 YouTube: Punch Positive

• 🌿 Order my book Prescribing Lifestyle: mlcclinic.com.au
• 📱 Instagram: @dr_charlton_lifestyle_gp
• 📘 Facebook: Dr Charlton Lifestyle GP
• 🎧 Listen on Spotify: Prescribing Lifestyle

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. 💥

In this inspiring episode, I chat with Marleen Mour — speaker, coach, and founder of the Self-Love for Permanent Weight Loss Movement.

Marleen shares her journey of losing 49 kg, transforming her mindset, and helping thousands of women around the world ditch diet culture and lose weight — permanently.

We discuss how freeing yourself from guilt, restriction, and emotional eating leads to lasting transformation — not just physically, but emotionally and mentally. Her story is one of courage, self-discovery, and radical self-love.

🌿 What We Cover in This Episode

• Marleen’s incredible story of losing 49 kg without diets, pills, or injections

• How emotional eating begins — and how to break free from it

• Why self-love (not self-loathing) is the foundation for permanent weight loss

• Understanding your unique body with epigenetic testing

• Why restrictive diets and over-exercising sabotage your health

• The 3 pillars of her Self-Love method:

  1️⃣ Working with your body, not against it

  2️⃣ Building a sustainable lifestyle instead of quick fixes

  3️⃣ Becoming your own supportive parent instead of your harshest critic

• Real-life success stories from clients who found peace with food and their bodies

• Why stress, boundaries, and emotional intelligence matter for weight loss

• The truth about weight loss injections and their long-term effects

💬 Top Quote from Marleen

“The version of you who abuses herself cannot create the body of her dreams. You have to learn to love yourself first.”

✨ Masterclass Invitation

Join Marleen’s upcoming online masterclass “Make Weight Loss Easy” — happening on October 23rd at 7:30 PM (Sydney time), for just $1.

Learn the 3 keys to simplifying weight loss and creating real transformation.

• 🌐 thepermanentweightlossmovement.com
• 📸 Instagram: @marleen.mour

• 🌿 Pre-order my new book Prescribing Lifestyle: mlcclinic.com.au
• 📱 Instagram: @dr_charlton_lifestyle_gp
• 📘 Facebook: Dr Charlton Lifestyle GP
• 🎧 Listen on Spotify: Prescribing Lifestyle

If you’ve ever struggled with your weight, emotional eating, or self-sabotage — this episode will show you another way.

Because when you start loving yourself, everything else starts to fall into place. 💛

In this episode, I speak with physiotherapist Amelia Santos, an expert in lymphatic health, lipoedema, pelvic floor, and bowel function. Amelia explains how she became a leading clinician in pelvic floor and lymphatic therapy, and shares essential insights on often-misunderstood conditions like IBS, lipoedema, lymphedema, and chronic bowel and pelvic floor challenges.

We explore:

• How pelvic floor physio can help with IBS, chronic constipation, and incomplete bowel emptying, especially when medical tests have ruled out other causes
• The differences between lipoedema and lymphedema, why they're underdiagnosed, and how they impact women’s lives, mobility, and mental health
• Recognising lipodema: genetics, hormonal triggers, common comorbidities like hypermobility, POTS, PCOS, fibromyalgia, and why BMI often misses the mark in diagnosis
• The latest approaches to diagnosis, and why early detection is crucial for preventing progression and improving quality of life
• Practical treatment approaches: manual lymphatic drainage, compression, vibration plates, shockwave therapy, and pelvic floor retraining
• Supporting women after breast cancer or surgery to regain movement and prevent lymphedema
• Advice for those struggling with slow transit, bloating, or altered bowel patterns (including from medications or dietary changes), and how targeted physio can help
• The importance of understanding and properly managing pelvic floor function for exercise, leakage, prolapse, and overall wellbeing

Amelia highlights why collaboration between GPs and physiotherapists is key for patient outcomes, and encourages anyone experiencing stubborn swelling or unexplained weight distribution to seek professional help, not blame themselves.

• Bowel retraining for IBS, constipation, and bloating
• Early signs, causes, and management of lipoedema and lymphedema
• How body composition, hormones, and genetics play a role in women’s health
• The relationship between pelvic floor strength, relaxation, and daily function
• The difference between lymphatic drainage for lymphedema and lipoedema
• When to seek support and why early intervention matters

• Website: lymphandfloorphysio.com.au
• Lipoedema info/support: lipoedema.org.au
• Instagram: @lymphandfloorphysio

💚 Share this episode with anyone who’s navigating pelvic floor, lymph, or bowel health, and remember—no one should face these challenges alone.

In this episode, I sit down with health coach, podcaster, and consultant Jenn Trepeck, host of Salad with a Side of Fries. Jenn shares her personal journey from the business world into health coaching—a shift sparked by her own experiences with endless diets, weight struggles, and ultimately, finding a sustainable wellness approach.

I loved hearing how Jenn escaped the diet rollercoaster and dedicated her career to helping others do the same. We dug into her health coaching philosophy, which centres on four key elements: low glycemic impact nutrition, focusing on body composition, building lasting behaviour change, and using strategic supplementation to support individual needs.

We talked openly about the value of measuring health beyond the scale, the real impact of reducing inflammation, and client stories—like finding new confidence, moving pain-free, and living energetically without crash diets. Jenn shared her practical tips for busy lives, working with families and teens, eating “fridge first,” and fitting in self-care when life gets hectic.

If, like me, you want more than quick fixes, Jenn’s message will inspire you to reclaim health with simple daily choices and a focus on true lifestyle change—not perfection.

• Why most diets fail—and what actually works for lasting weight loss
• How building muscle and body composition sets the foundation for health
• Making behaviour change real and sustainable for the long term
• How strategic supplementation supports metabolism and health (but never replaces whole foods)
• Family-friendly strategies for healthy nutrition with kids and teens

• 🌐 Website: https://asaladwithasideoffries.com
• 📱 Instagram: @jenntrepeck
• 🎙 Podcast: “Salad with a Side of Fries”
• 💌 Book a free 15-minute chat via her website

• 💚 Pre-order my new book: mlcclinic.com.au
• 📱 Instagram: @dr_charlton_lifestyle_gp
• 📘 Facebook: Dr Charlton Lifestyle GP
• 🎧 Listen on Spotify: Prescribing Lifestyle

If you enjoyed this episode, please share it with a friend, leave a review, or send me a message—small, consistent changes add up, and you deserve vibrant health!

In this episode, Naomi shares her deeply personal journey—from a sudden separation and navigating family court to founding thriving support groups and helping others through the process of divorce and major life splits.

Together, we unpack:

• Naomi’s story of self-representation, overcoming financial and emotional hurdles, and the power of community support
• The realities of the family court system, why self-care is crucial, and how it’s possible to move from isolation to connection after a split
• Naomi’s unique coaching approach, customised for each client—no cookie-cutter solutions, just practical, compassionate strategies for real-life challenges
• The meaning behind “SPLIT” (Self-care, Perspective, Letting go, Independence, and Thrive) and how these steps can help anyone moving through divorce, career changes, or other major transitions
• The surprising growth of her support group—from a handful of women to over 800 members online, and the impact of face-to-face connection through Sydney Friends

Whether you’re facing divorce, a big life change, or want inspiration on thriving through adversity, Naomi’s journey and practical advice are relevant to anyone wanting to move forward with confidence and compassion.

• Managing legal, financial, and child-related challenges in separation
• Building emotional resilience and letting go of shame after divorce
• Importance of individualised coaching—because every situation is unique
• Rebuilding independence and finding joy after major life changes
• Creating new friendships, communities, and a sense of belonging
• How the “SPLIT” framework can turn difficult chapters into growth

• 🌐 Website: https://naomicao.com
• 💼 LinkedIn: https://www.linkedin.com/in/naomicaocoach/
• 📸 Instagram: https://www.instagram.com/naomicaocoach
• 📘 Facebook: https://www.facebook.com/naomicaocoach
• 👩‍👧‍👦 Sydney Single Mums Hub: https://www.facebook.com/groups/sydneysinglemumshub
• 👥 Sydney Friends: https://www.facebook.com/groups/sydney.friendz

💚 If you’re going through a tough time, a divorce, or a major split—know you’re not alone. Connect with Naomi for coaching, join her support communities, or invite her to speak at your next event.

• Order Dr Avi Charlton’s new book: mlcclinic.com.au/my-book
• 🔗 Podcast, free resources & community: mlcclinic.com.au
• 📱 Instagram: @dr_charlton_lifestyle_gp
• 📘 Facebook: Dr Charlton Lifestyle GP
• 🎥 YouTube: Dr Avi Charlton
• 🎧 Listen on Spotify: Prescribing Lifestyle

If you found this episode helpful, share with a friend, leave a review, or reach out to connect. Remember—small, consistent changes add up. You deserve to feel your best!

In this episode of Prescribing Lifestyle, I sit down with Regan Zampogna—a personal trainer, movement educator, and founder of Core Foundations PT. Regan shares his journey from a stressful corporate life to a more fulfilling career helping people move better and feel stronger.

Together, we explore what it means to go beyond “no pain, no gain” and how functional movement, posture, and biomechanics can transform the way you exercise for lifelong health. Regan opens up about his own health journey, living with high cholesterol, and how a personalized, evidence-based approach helped clear confusion about cholesterol risks.

• Why high cholesterol isn’t always the villain
• The power of second opinions in managing metabolic and heart health
• Regan’s personal journey from corporate burnout to founding Core Foundations PT
• How posture, biomechanics, and functional movement impact pain, fitness, and longevity
• Why the human gait cycle matters for optimal movement—and how most training routines miss the mark
• The difference between strength and optimal movement (and why “practice makes permanent”)
• How understanding movement patterns and myofascial connections can reduce injury, improve running and exercise form
• Simple ways to assess your own posture and start moving better every day
• Details on Core Foundations PT’s unique education-first approach, including a free consultation and movement assessment for listeners

Whether you’re a health professional, long-time gym-goer, or just beginning to think differently about fitness, this episode is packed with practical insights and encouraging stories. Ready to rethink your approach to movement? Regan shares how you can get started, including a special offer for a free assessment.paste.txt

• 🌐 Website: corefoundationspt.com
• 📱 Instagram / Facebook / TikTok: @corefoundationsptinstagram
• 🏢 Studio: Level 1, 18-20 South Concourse, Beaumaris, VIC 3193

🔗 Connect with Me

🌐 Website: mlcclinic.com.au

🌐 Breathwork: breatheinhealth.com.au

📖 Book: Prescribing Lifestyle (coming soon)

📱 Instagram: @dr_charlton_lifestyle_gp

💼 LinkedIn: Avi Charlton

🎥 YouTube: Dr Charlton Lifestyle GP

📘 Facebook: Dr Charlton Lifestyle GP

💚 If this conversation inspired you, please share it with a friend, leave a review, and reach out to connect. Small, consistent changes can add up to a healthier, happier life!

In this episode of Prescribing Lifestyle, I sit down with Minshin Tan — a former food technologist who has worked across pet food, poultry, dairy, supplements, and confectionery. With years of experience behind the scenes, Minshin offers a rare insider’s perspective on how processed and ultra-processed foods are really made.

We dive deep into the fascinating (and sometimes confronting) world of food product development — from how flavours, textures, and packaging are engineered, to why it’s so hard to stop at “just one Tim Tam.”

🔑 What We Cover in This Episode:

• What a food technologist actually does (Willy Wonka meets science)
• The product development process — from lab trials to supermarket shelves
• The role of sensory testing panels (yes, even pets are taste-testers!)
• The difference between processed vs ultra-processed foods
• Why fat, sugar & salt make foods irresistible
• The marketing language trap: “natural,” “real,” and “healthy” claims
• How to read food labels with more clarity
• Why some additives exist — and what consumers need to know
• The truth about whether big food companies really care about health
• Mindful eating: how slowing down can change your relationship with food

✨ Minshin also shares a sneak peek into his upcoming book, For Food’s Sake — a practical guide to navigating the modern food landscape without fear or confusion.

Whether you’re a parent, a health professional, or just someone curious about what’s really in your shopping basket, this conversation is packed with insight.

🌐 Website: minsheentan.com

📖 Book: ffoodssake.com

📱 Instagram: @ffoods_sake

🎥 TikTok: @forfoodssakeffs

💼 LinkedIn: linkedin.com/in/minsheentan

💚 If you found this episode helpful, please share it with a friend, leave a review, and don’t forget to order my new book Prescribing Lifestyle via mlcclinic.com.au.