Low Carb Keto Health Podcast

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