If you are in your 40s, 50s or 60s and have been wondering why your body suddenly feels different, this episode is for you.

Today I'm speaking directly to women who are feeling tired, foggy, frustrated, heavier around the middle, or as though their body is no longer responding the way it used to.

I explain that these changes are not imagined, and they are not simply a matter of willpower. Instead, they are often connected to real physiological and hormonal changes.

As oestrogen, progesterone and testosterone shift, many women may notice changes in metabolism, mood, memory, sleep, insulin sensitivity, muscle strength and energy levels.

A key focus of this episode is insulin resistance, which I describe as one of the hidden drivers behind many midlife health challenges.

How declining oestrogen, elevated stress hormones, poor sleep and blood sugar instability can all work together to make weight loss harder, increase cravings, worsen fatigue and affect mood.

The episode closes with practical steps you can begin using straight away.

I also introduce the upcoming Women’s Wellness Bali Retreat, designed around hormonal health, blood sugar balance, gut health, stress support, education, movement, nourishment and reconnection.

Contact:

Web: lowcarbketohealth.com.au

Email: [email protected]

Phone: 08 8463 0608

In Episode 16 of the Low Carb Keto Health Podcast, Jody Bund invites listeners into a reflective conversation about the version of themselves that exists underneath the busyness, responsibilities and constant emotional noise of everyday life. Speaking particularly to women who are used to managing, supporting, organising and holding everything together, Jody explores how easy it can be to become highly capable on the outside while feeling disconnected on the inside.

Throughout the episode, Jody shares her own recent experience of noticing emotional noise and mental busyness, even during moments that were supposed to feel restful. She reflects on the power of taking a quiet walk without music, podcasts or phone calls, and how that simple act helped her hear herself again. This becomes the heart of the episode: slowing down is not about becoming less ambitious or doing less with your life — it is about reconnecting with the calmer, clearer and healthier version of yourself.

Jody also draws on her work as a health coach, explaining that sustainable change is rarely created through motivation alone. Instead, lasting change is often supported by environment, community, connection and systems that allow a person to become the version of themselves they are trying to grow into. She encourages listeners to think about the people, places and support structures around them, and whether these are helping them breathe, reflect and reconnect.

The episode concludes with a gentle invitation for listeners to become more intentional about creating space in their lives. Jody also shares the opportunity to connect with Low Carb Keto Health and learn more about the Bali 2026 Women’s Wellness Retreat, designed to give women the space to step away from constant responsibility and reconnect with themselves.

Contact:

Web: lowcarbketohealth.com.au

Email: [email protected]

Phone: 08 8463 0608

Creatine is often associated with bodybuilders and gym performance, but its benefits extend far beyond muscle growth.

In this episode, Nicole Moore explores creatine as a naturally occurring compound made from amino acids that plays a critical role in energy production.

By helping regenerate ATP—the body’s primary energy source—creatine supports both physical performance and everyday cellular function.

Nicole explains that while creatine is found in foods such as red meat, achieving optimal levels through diet alone is difficult.

This is why supplementation is often recommended. She outlines the different forms available, including creatine monohydrate and creatine HCL, and explains why monohydrate remains the most effective and cost-efficient option for most people.

The episode highlights two major benefits of creatine: improved muscle strength, power, and recovery, as well as emerging evidence supporting brain health, cognition, and reduced mental fatigue.

Nicole discusses how creatine can support those with poor sleep, cognitive decline, or high mental demands by providing additional energy to brain cells.

Finally, Nicole addresses common questions around dosing, timing, loading, and hydration.

She emphasises consistency over timing and reassures listeners that creatine is safe for both men and women when used appropriately.

This episode is ideal for anyone curious about adding creatine to their routine as part of a broader health and wellness strategy.

Contact:

Web: lowcarbketohealth.com.au

Email: [email protected]

Phone: 08 8463 0608

Intermittent fasting has gained significant attention for its potential health benefits, but understanding how to apply it safely and effectively is key.

In this episode of the Low Carb Keto Podcast, Nicole Moore introduces intermittent fasting as a metabolic tool that aligns with our natural circadian rhythms.

She explains how fasting activates autophagy, improves insulin sensitivity, and enhances fat oxidation—making it a valuable approach for long-term health and disease prevention.

Listeners are guided through the most common fasting methods, including time-restricted eating protocols such as 16:8, 18:6, and 20:4, as well as OMAD (one meal a day) and alternate-day fasting using the 5:2 approach.

Nicole explains how each method works, who it may suit, and why beginners should always start slowly. The episode highlights how combining fasting with a low-carb approach can improve satiety, blood sugar control, and visceral fat reduction.

The episode also explores advanced approaches such as fasting-mimicking diets, outlining why they must be medically supervised and used sparingly. Practical guidance is provided on hydration, electrolytes, supplements, and who should avoid fasting altogether.

Nicole emphasises that intermittent fasting is flexible and should always be personalised, with safety and sustainability as the priority.

Contact:

Web: lowcarbketohealth.com.au

Email: [email protected]

Phone: 08 8463 0608

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