Healing Through Breathing - Dr Avi

In the latest episode of the Meet Medic Podcast, Dr. Avi Charlton, a specialist lifestyle GP and the founder of the Melbourne Low Carb Clinic, delves into the profound effects of low-carb diets and functional breathing. Through his personal experiences and professional expertise, Dr. Charlton explains how these practices can drastically improve health and well-being. This blog post will explore the key themes of the discussion, providing readers with practical insights into adopting a low-carb lifestyle and improving their breathing habits.

The Journey to Low-Carb Nutrition

Dr. Charlton's journey into low-carb nutrition began with a personal challenge. Five years ago, he aimed to lose weight and, through a gym challenge, was introduced to a low-carb diet. The success he experienced prompted him to dive deeper into the science behind low-carb nutrition, particularly during the COVID-19 lockdowns when he had more time to study.

He learned that reducing carbohydrate intake can help the body access and burn fat more efficiently rather than relying on glucose from high-carb foods. This revelation led Dr. Charlton to incorporate low-carb diets into his medical practice, where he has seen remarkable results with his patients. Many of them, motivated and ready to change, have achieved significant health improvements through low-carb eating.

The Science Behind Low-Carb Diets

Low-carb diets work by reducing the intake of carbohydrates, prompting the body to enter a state of ketosis. In ketosis, the body burns fat for energy instead of glucose, which can lead to weight loss and improved metabolic health. Dr. Charlton emphasizes that this dietary approach is not just about losing weight but about adopting a sustainable lifestyle that enhances overall well-being.

He also highlights the importance of individualized dietary advice. While some patients may thrive on a strict low-carb or ketogenic diet, others might benefit from a more moderate approach. The key is to find what works best for each individual, considering their unique metabolic needs and health goals.

Expanding Horizons: Functional Breathing

In addition to his work with low-carb diets, Dr. Charlton has developed a keen interest in functional breathing. This interest was sparked by listening to experts like Jared Stevenson and diving into resources like "The Oxygen Advantage" by Patrick McKeown. Functional breathing focuses on optimizing the way we breathe to improve respiratory health, stress management, and overall physical performance.

Dr. Charlton explains that proper breathing involves breathing lightly, slowly, and deeply, primarily through the nose. Nose breathing is crucial because it filters the air, optimizes oxygen absorption, and helps maintain a calm and balanced state. In contrast, mouth breathing can lead to hyperventilation, increased anxiety, and even respiratory issues.

Breathing Techniques for Better Health

Dr. Charlton advocates for incorporating simple breathing exercises into daily routines. One effective method is "box breathing," which involves inhaling for four seconds, holding the breath for four seconds, exhaling for four seconds, and holding the breath again for four seconds. This practice can help calm the nervous system, improve focus, and reduce stress.

Another technique he recommends is "breath holding," which can enhance lung capacity and increase carbon dioxide tolerance. By training the body to hold more carbon dioxide, individuals can improve oxygen delivery to tissues, resulting in better overall health.

Dr. Charlton also stresses the importance of nose breathing during physical activities, such as running or weightlifting, as well as during sleep. For those who struggle with mouth breathing at night, he suggests using mouth tape, which gently encourages nose breathing and can lead to better sleep quality and overall health.

Integrating Low-Carb and Breathing Practices in Medical Consultations

In his practice, Dr. Charlton integrates advice on low-carb nutrition and functional breathing into his consultations. He starts by assessing patients' diets, exercise habits, sleep patterns, and stress levels. If he identifies issues related to breathing, such as mouth breathing or shallow breathing, he introduces breathing exercises tailored to the individual's needs.

For patients experiencing anxiety or respiratory issues, Dr. Charlton explains the concept of dysfunctional breathing, where the individual breathes too quickly or shallowly, leading to imbalances in oxygen and carbon dioxide levels. He educates his patients on the benefits of slow, controlled breathing and encourages them to practice regularly to improve their symptoms.

The Role of Education and Community

Dr. Charlton's passion for spreading knowledge has led him to create a membership program, "Lowart Pro," where he offers educational content, including a 10-day breathing challenge. This program provides members with daily breathing exercises, helping them incorporate these practices into their routines and experience the benefits firsthand.

In addition to his membership program, Dr. Charlton hosts the "Prescribing Lifestyle" podcast, where he interviews experts and shares insights on various health topics, from low-carb nutrition to stress management. This platform allows him to reach a wider audience, offering practical advice and inspiring others to take control of their health.

Conclusion

Dr. Avi Charlton's expertise in low-carb diets and functional breathing offers valuable insights for anyone looking to improve their health. By adopting a low-carb lifestyle and practicing proper breathing techniques, individuals can achieve better weight management, enhanced respiratory function, reduced stress, and overall well-being.

Whether through his clinic, membership program, or podcast, Dr. Charlton is dedicated to empowering people with the knowledge and tools they need to lead healthier lives. His holistic approach to medicine, which combines diet, exercise, stress management, and breathing, serves as a powerful reminder that small, consistent changes can lead to significant health improvements.

For those interested in learning more about Dr. Charlton's work or seeking personalized advice, his clinic, the Melbourne Low Carb Clinic, offers consultations both in-person and online. Through his various platforms, Dr. Charlton continues to inspire and educate, helping his patients and followers embark on their own journeys toward better health.