Welcome to The Low Carb Keto Health Podcast. Today, Nicole Moore (Accredited Practising Dietitian) and Jody Bund (Professional Health Coach) dive into the complex but empowering process of behaviour change — how we move from thinking “I should” to actually living differently.

We start by mapping the well-researched six stages of change (pre-contemplation, contemplation, preparation, action, maintenance and relapse/termination) and invite you to reflect: where are you in this cycle?

From there, we explore how self-compassion is not a luxury but a vital element of sustainable change. When you release self-judgment and replace it with kindness, you reduce resistance and allow progress — one small step at a time. This isn’t about perfection; it’s about persistence and rewriting your health story one positive choice at a time.

Finally, we talk about goal-setting — but not the “big-bang” goals. Instead, we guide you to set stage-appropriate goals that align with where you are right now. Whether you’re prepping your pantry, booking your first gym session, or just planning a walk, that small step is your launchpad. This episode is crafted especially for women who are ready to rise above resistance, find their tribe, build momentum and make a lasting lifestyle change, the natural next chapter in their story.

Chapter Summary

00:00 – 02:30 — Welcome & Introduction

02:31 – 08:00 — Why we’re here: supporting break-out of chronic-disease cycles

08:01 – 13:15 — Unpacking the six stages of behaviour change

13:16 – 17:00 — Pre-contemplation & contemplation: recognising where you are

17:01 – 22:45 — Preparation stage: planning, social support and accountability

22:46 – 28:30 — Action stage: taking steps, celebrating wins and building momentum

28:31 – 33:15 — Maintenance stage: consistency, results and building habits

33:16 – 38:00 — Relapse/Termination: resetting, resilience and returning to action

38:01 – 43:00 — The power of self-compassion: giving yourself space, kindness and micro-steps

43:01 – 48:00 — Goal-setting: aligning goals with your stage of change

48:01 – 52:00 — Final reflections: what small step will you take today?

52:01 – End — Outro, thanks, next steps, CTA

Contact:

Web: lowcarbketohealth.com.au

Email: [email protected]

Phone: 08 8463 0608

Unlock the secrets of the ketogenic lifestyle and transform your approach to diet and health.

Join me, Nicole Moore, as we explore the intricacies of fats in a low-carb ketogenic diet.

Discover how drastically reducing carbohydrate intake to just 20 to 50 grams a day can revolutionise your body's energy source from carbs to fats. I'll guide you through the journey of becoming fat-adapted, where your body learns to efficiently use dietary and stored fats to produce ketones, a powerful alternative fuel.

This episode is your guide to understanding how prioritising protein and tweaking your carb intake can set you on a path towards improved health and longevity.

If weight loss is your goal, you're in the right place. I'll share practical strategies for managing fat intake in a way that supports shedding those extra kilos.

Learn how the "leaner keto" approach can help you create a calorie deficit without sacrificing satisfaction. By focusing on naturally occurring fats in foods and making wise choices with protein portions, you'll find a sustainable path to weight loss.

With tools like Cronometer or Carb Manager at your disposal, tracking your intake has never been easier. Let’s embark on this journey together and unlock the full potential of a low-carb ketogenic lifestyle.

Chapter Summary

Low Carb Keto Health Podcast (00:05)

Fat is the primary fuel source in a low-carb ketogenic diet, promoting fat-adaptation and potential health benefits.

Managing Fat Intake for Weight Loss (10:36)

Nature's "leaner keto" emphasises reducing fat intake and prioritising protein and fibre for weight loss.

Contact:

Web: lowcarbketohealth.com.au

Email: [email protected]

Phone: 08 8463 0608

Could a low-carb ketogenic lifestyle be your secret weapon against the challenges of menopause?

Join Nicole Moore as she unpacks the transformative power of their 12-week program in tackling menopause symptoms like weight gain, hormonal changes, and more.

This episode is your gateway to understanding how reducing carbs can help women navigate the tumultuous waters of menopause, addressing everything from insulin resistance to stubborn belly fat.

Our discussion is filled with actionable insights on how a low-carb approach can enhance your health during this critical phase of life.

We also cover the essential role of nutrition in supporting menopausal health, spotlighting the importance of omega-3 fatty acids, calcium, and vitamin D3.

Discover which foods can boost your brain, heart, and bone health, and learn about the SSM (Sleep, Stress Management, and Movement) approach as a holistic wellness strategy.

From the benefits of resistance training to techniques for stress relief and mood regulation, this episode is packed with practical tips.

Tune in to explore the resources and support our program offers, and be inspired to share this empowering knowledge with others on their wellness journey.

Chapter Summary

Managing Menopause With Low-Carb Keto (00:05)

The low-carb keto approach helps manage menopause by reducing insulin resistance, promoting fat adaptation, and improving overall health.

Nutrition Tips for Menopause (12:10)

Nature's omega-3s, calcium, and vitamin D3 are crucial for menopause, with sources like fish, nuts, and dairy.

Holistic Wellness Tips for Menopause (19:22)

SSM approach for menopause wellness: sleep, stress management, movement, resistance training, low-carb diet, key micronutrients, and resources.

Contact:

Web: lowcarbketohealth.com.au

Email: [email protected]

Phone: 08 8463 0608

Could a low-carb ketogenic lifestyle be your secret weapon against the challenges of menopause?

Join Nicole Moore as she unpacks the transformative power of their 12-week program in tackling menopause symptoms like weight gain, hormonal changes, and more.

This episode is your gateway to understanding how reducing carbs can help women navigate the tumultuous waters of menopause, addressing everything from insulin resistance to stubborn belly fat.

Our discussion is filled with actionable insights on how a low-carb approach can enhance your health during this critical phase of life.

We also cover the essential role of nutrition in supporting menopausal health, spotlighting the importance of omega-3 fatty acids, calcium, and vitamin D3.

Discover which foods can boost your brain, heart, and bone health, and learn about the SSM (Sleep, Stress Management, and Movement) approach as a holistic wellness strategy.

From the benefits of resistance training to techniques for stress relief and mood regulation, this episode is packed with practical tips.

Tune in to explore the resources and support our program offers, and be inspired to share this empowering knowledge with others on their wellness journey.

Chapter Summary

Managing Menopause With Low-Carb Keto (00:05)

The low-carb keto approach helps manage menopause by reducing insulin resistance, promoting fat adaptation, and improving overall health.

Nutrition Tips for Menopause (12:10)

Nature's omega-3s, calcium, and vitamin D3 are crucial for menopause, with sources like fish, nuts, and dairy.

Holistic Wellness Tips for Menopause (19:22)

SSM approach for menopause wellness: sleep, stress management, movement, resistance training, low-carb diet, key micronutrients, and resources.

Contact:

Web: lowcarbketohealth.com.au

Email: [email protected]

Phone: 08 8463 0608

Can a happy gut be the secret to a happier you? Join me, Nicole Moore, as we uncover the fascinating links between gut health and overall wellness on the Low Carb Keto Health Podcast.

Together, we'll explore how digestive issues, fatigue, and mood swings could be signaling an imbalance in your gut microbiome.

Our journey will reveal how factors like chronic stress and poor diet can disturb this delicate ecosystem and impact your immune system, energy levels, and weight.

With practical advice on integrating probiotics, prebiotics, and a low-carb diet, you'll learn how to nourish your gut and, in turn, promote a healthier and more vibrant you.

In our quest for optimal gut health, we'll also demystify the role of fibre, essential yet often overlooked in low-carb diets.

Discover how foods like garlic, asparagus, and green bananas, along with nuts, leafy greens, and chia seeds, can support your digestive tract without tipping the carb scale.

Together, we'll highlight how these dietary choices reduce the risk of gut-related diseases and maintain a thriving gut environment.

Listen in for actionable steps to enhance your gut health through the SSM approach—sleep, stress management, and movement—and transform your well-being, one meal at a time.

Chapter Summary

Improving Gut Health With Probiotics (00:05)

Nicole Moore, an accredited dietitian, explains the signs of poor gut health and offers practical advice on improving it through diet.

Fiber and Gut Health Benefits (13:57)

Nature's prebiotic and probiotic foods, along with insoluble and soluble fiber, support gut health and reduce risk of gut-related diseases.

Contact:

Web: lowcarbketohealth.com.au

Email: [email protected]

Phone: 08 8463 0608

Discover the intricate world of food addiction with clinical psychologist Dr. Jen Unwin, who specialises in this compelling field.

Dr. Unwin shares her personal journey and sheds light on the alarming prevalence of food addiction among individuals struggling with type 2 diabetes and obesity.

Together, we tackle the societal challenges posed by ultra-processed foods, advocating for food addiction to be recognised as a legitimate condition deserving of proper treatment and support, much like the historical acknowledgment of nicotine addiction.

As ultra-processed foods continue to dominate our diets, we recognise their potential to hijack the brain, much like addictive substances such as alcohol and nicotine.

This episode explores the struggle individuals face, even those well-versed in health, in making healthier choices despite knowing the harm.

We discuss the ongoing efforts to get food addiction recognised by major diagnostic systems and the importance of the CRAVED criteria in diagnosing this condition.

We also emphasise distinguishing between individuals who need to abstain from specific foods and those who can moderate their consumption.

Strategies for managing food addiction are at the forefront of our discussion, with a focus on identifying foods with drug-like effects and building supportive habits.

We highlight the impact of the Liberate course, an eight-week online program designed to help participants achieve and maintain abstinence, and share insights into our residential treatment retreats in the UK.

Our conversation is a call to action, encouraging reflection, learning, and continuous progress on personal health journeys.

Join us in this episode as we explore the science, stories, and strategies that empower individuals to take control of their health.

Chapter Summary

Exploring Food Addiction in Low-Carb Living (00:05)

Food addiction, societal challenges of ultra-processed foods, and the need for recognition and treatment are discussed.

Food Addiction as a Real Disorder (07:36)

Food addiction is recognized as a result of processed foods, compared to other addictions, and efforts are made to reach a consensus on its definition and treatment.

Criteria for Food Addiction Diagnosis (14:24)

Efforts to recognise food addiction in diagnostic manuals, CRAVED criteria, the importance of abstinence, and upcoming clinical interview tool.

Managing Food Addiction for Long-Term Success (19:39)

Nature's drug-like foods, strategies for overcoming addiction, challenges of maintaining abstinence, and staying vigilant during the festive season.

Liberate Course Impact and Expansion (33:45)

Collaborative efforts in developing a Liberate course for food addiction, including low-carb principles, brain function education, and residential retreats.

Empowering Health Journey Through Podcast (40:09)

Low-carb and keto living for a healthier life, subscribe and rate for more inspiration and empowerment on personal health journeys.

Contact:

Web: lowcarbketohealth.com.au

Email: [email protected]

Phone: 08 8463 0608

What if understanding a hidden health issue could change your life?

Join me, Nicole Moore, an accredited dietitian and co-founder of Low Carb Keto Health, as we uncover the often-overlooked link between polycystic ovarian syndrome (PCOS) and insulin resistance.

Discover why a glucose tolerance test is crucial for a more accurate insight into insulin response and how recognising symptoms like weight struggles, fatigue, and cravings can lead to a better management plan.

We'll address common PCOS issues, such as irregular periods and excess androgen production, and stress the importance of seeking a proper diagnosis to transform your health and minimize medication reliance.

Explore a practical approach to managing PCOS through nutrition. Learn about the power of essential nutrients like B vitamins, vitamin C, and omega-3 fatty acids, and the benefits of a Mediterranean-style diet.

We'll discuss the anti-inflammatory properties of turmeric and the reasons to consider reducing dairy.

Finally, engage with our 12-week program at Low Carb Keto Health, where we support those interested in low-carb and keto lifestyles.

Connect with us on social media or book an inquiry call to start transforming your health through targeted dietary and lifestyle changes.

Chapter Summary

Chapter 1

Understanding Insulin Resistance in PCOS

00:00

Understanding PCOS and insulin resistance symptoms, importance of glucose tolerance test, and seeking medical consultation for proper management.

Chapter 2

Nutrition Strategies for PCOS Management

10:37

Nature's essential nutrients for managing PCOS include vitamins, omega-3s, magnesium, turmeric, and a Mediterranean-style diet.

Chapter 3

Engaging With Low Carb Keto Health

21:39

Nicole Moore introduces Low Carb Keto Health's 12-week program for those interested in low-carb and keto lifestyles.

Contact:

Web: lowcarbketohealth.com.au

Email: [email protected]

Phone: 08 8463 0608

Dr. James Muecke, the esteemed 2020 Australian of the Year, joins us to share his groundbreaking journey from a practising ophthalmologist to a passionate advocate for low-carb nutrition.

Motivated by the alarming rise in diabetes-related blindness, Dr. Muecke has dedicated his work to raising awareness about the importance of eye health and diabetes management, especially for Aboriginal communities.

Through his non-profit Sight for All and impactful media campaigns, he sheds light on the personal stories of those affected, highlighting the transformative power of lifestyle changes in combating this epidemic.

In our conversation, Dr. Muecke discusses his pivotal role in the National Diabetes Strategy Refresh, where he championed the idea of type 2 diabetes remission.

Inspired by prominent works like Jason Fung's "The Diabetes Code," he shares the successes witnessed among patients who embraced low-carb diets, resulting in remarkable health improvements.

We explore the evolution of therapeutic carbohydrate reduction and its acceptance as a viable treatment method, from initial scepticism to endorsements by major health organisations.

Dr Muecke's ongoing advocacy efforts aim to integrate metabolic health more thoroughly into healthcare education and practice, marking a significant shift towards sustainable diabetes management in Australia.

Chapter Summaries

(00:05) Transformative Journey Towards Low-Carb Wellness

Dr. James Muecke's journey from ophthalmologist to advocate for low-carb nutrition, raising awareness about diabetes-induced blindness in Australia.

(07:50) Revolutionizing Diabetes Treatment With Low-Carb Diets

Advocating for type 2 diabetes remission in national strategy, inspired by "The Diabetes Code," with the potential to reduce costly treatments.

(18:02) Advocacy for Therapeutic Carbohydrate Reduction

Therapeutic carbohydrate reduction for type 2 diabetes has gained acceptance through guidelines, education, and advocacy efforts.

Contact:

Web: lowcarbketohealth.com.au

Email: [email protected]

Phone: 08 8463 0608

Have you ever wondered why, despite your best efforts, you can't seem to lose weight or shake off fatigue?

Join me, Nicole Moore, on this episode of the Low Carb Keto Health Podcast, as we tackle the often-overlooked culprit behind these issues: insulin resistance and metabolic syndrome.

Through my experience as an accredited practising dietitian, I share real patient stories and break down how elevated insulin levels can cause inflammation and fat storage in your body.

We'll discuss the vital importance of comprehensive testing, such as glucose tolerance and insulin levels, to accurately diagnose these conditions and pave the way for significant health improvements.

Why do low-calorie, high-carbohydrate diets often fail? The answer might surprise you.

Together, we'll explore the science that shows how these diets can sabotage your metabolism and lead to cycles of starvation and binge eating.

Conversely, we'll uncover the transformative benefits of low-carb, high-fat diets that lower insulin levels, allowing your body to burn stored fat for energy, resulting in sustainable weight loss, reduced hunger, and increased energy.

Don't miss our community segment where we invite you to connect with us on Facebook, share your journey, and stay tuned for more life-changing insights. Thank you for joining me on this transformative episode, and I look forward to our next chat!

Chapter Summaries

(00:10) Understanding Insulin Resistance and Weight Loss

Insulin resistance and metabolic syndrome can cause persistent health issues but can be managed with comprehensive testing and treatment.

(10:04) The Science Behind Low-Carb Diets

Low-calorie, high-carb diets slow metabolism and lead to binge eating, while a high-fat diet aids weight loss and improves energy levels.

(16:11) Engage With Low Carb Keto Health

Join us at Low Carb Keto Health for tips on living a low-carb lifestyle and connect with us on Facebook.

Contact:

Web: lowcarbketohealth.com.au

Email: [email protected]

Phone: 08 8463 0608

Discover the transformative power of low-carb living! Join us on the Low Carb Keto Health Podcast as we welcome Dr. Penny Figtree, a general practitioner who has shifted from traditional medicine to a low-carb approach.

Dr. Figtree takes us through her eye-opening journey of overcoming frustrations with conventional weight loss methods and embracing the life-changing benefits of low-carb diets. Inspired by experts like Jason Fung and Eric Westman, she shares some incredible success stories, highlighting substantial weight loss and the resolution of chronic health conditions such as irritable bowel syndrome.

Despite initial scepticism from her colleagues, Dr. Figtree's enthusiasm for low-carb medicine is truly inspiring.

Ever wondered if everything you thought you knew about nutrition is wrong? This episode is for you.

We dive into the joys and hurdles of educating patients about the benefits of a low-carb lifestyle, especially those who may be sceptical or misinformed.

Debunking long-standing nutrition myths about butter, margarine, and eggs, Dr. Figtree explains how low-carb diets can dramatically improve markers for metabolic syndrome and fatty liver.

The episode also touches on the growing acceptance among general practitioners and the increasing referrals from other specialists, all attesting to the transformative effects of low-carb diets on conditions like obesity, irritable bowel syndrome, and diverticulitis.

Curious about how diet can affect your energy levels and glucose management?

Dr. Figtree shares her invaluable insights, including practical tips for stabilizing glucose levels and overcoming the challenges of reactive hypoglycemia.

Learn why continuous glucose monitors (CGMs) are game-changers and why certain foods like vinegar and resistant starch can be beneficial.

We also tackle common misconceptions regarding kidney function tests, particularly for those with high muscle mass, and debunk myths about protein intake affecting kidney health.

With the latest KDIGO guidelines supporting moderate protein consumption, even for individuals with chronic kidney disease, Dr. Figtree emphasises the importance of controlling conditions like type 2 diabetes and metabolic syndrome for overall kidney health.

This episode is a must-listen for anyone looking to optimise their health through a low-carb lifestyle.

Chapter Summary

(00:04) Exploring Low-Carb Keto Health Journey

Dr. Penny Figtree shares her journey to embracing low-carb medicine, with success stories of weight loss and improved health conditions.

(08:04) Challenging Traditional Medical Beliefs

Dispelling nutrition myths, improving health markers, and increasing referrals for low-carb diets in medical practice.

(16:38) Optimizing Health With Low Carb Diet

Transitioning to a low-carb diet for reactive hypoglycemia, using CGM to track blood sugar, and debunking kidney function tests for high muscle mass.

(22:10) Debunking Kidney Function Myths

Nature's creatinine limitations, benefits of cystatin C test, and moderate protein intake for kidney health.

Contact:

Web: lowcarbketohealth.com.au

Email: [email protected]

Phone: 08 8463 0608