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What helps you keep moving towards better health when work gets stressful, family needs change or your usual routine falls apart? In this episode, Jody Bund reflects on the Low Carb Keto Health Women’s Wellness Retreat in Bali and the value participants found in taking time to journal, connect and ask what they needed. Jody introduces the Lifestyle Blueprint, a guided reflection resource with 11 sections and a one-page summary. She begins with your vision for better health and your three most important priorities right now. From there, she explores the foods and types of movement that help you feel your best, alongside sleep, recovery and ways to respond to stress. The blueprint also asks you to notice thought patterns and recurring roadblocks, choose a few achievable commitments for difficult weeks, and identify the people and resources that support you. A brief weekly reflection helps you recognise what worked, what challenged you and what you want to carry into the next week. Jody’s message is that your plan should fit your life. You can return to it, learn from a difficult week and decide on one useful next step. Grab a pen and use the questions in this episode to begin sketching out your own blueprint. Contact: Web: lowcarbketohealth.com.au Email: [email protected] Phone: 08 8463 0608

How often do you have your health checked when nothing appears to be wrong? For many women, medical testing only becomes a priority once symptoms such as fatigue, weight changes, poor sleep, headaches or low energy become difficult to ignore. In this episode, Nicole Moore encourages women to take a more proactive approach. Nicole works through seven health checks and areas of testing she believes women should understand. She begins with metabolic health, discussing blood glucose, fasting insulin, HbA1c and other testing that may help build a picture of how the body is handling glucose and insulin. She then explores lipid testing and cardiovascular health, including triglycerides, HDL, LDL, Lp(a) and coronary artery calcium scoring. The conversation also turns to several issues particularly relevant to women during midlife. Nicole discusses thyroid testing, bone density and vitamin D, female hormones including oestrogen, progesterone and testosterone, and the importance of assessing iron status and ferritin when symptoms such as tiredness are present. Finally, Nicole discusses breast health, regular screening and the additional conversations women with dense breasts or a significant family history may wish to have with their healthcare professional. Her overall message is simple: don't wait until you feel seriously unwell before becoming interested in your health. Understand your numbers, keep track of changes and ask questions. Contact: Web: lowcarbketohealth.com.au Email: [email protected] Phone: 08 8463 0608

Women in leadership frequently carry significant responsibilities at work while also supporting families, colleagues and communities. When schedules become crowded, personal health habits such as eating lunch, moving regularly, drinking enough water and protecting sleep are often the first things to disappear. In this episode, Jody Bund examines what happens inside the brain as a habit develops. She explains the habit loop of cue, routine and reward, and how repetition can gradually transform an effortful decision into a more automatic behaviour. This is particularly important for women whose mental energy is already being consumed by leadership, problem-solving and responsibility. Jody then introduces five brain-friendly strategies for building habits that fit around a calendar you may not fully control. These include making the new behaviour almost ridiculously small, attaching it to an existing routine, adjusting your environment to reduce friction, tracking the action instead of a distant result and expecting occasional lapses without treating them as failure. The central message is reassuring: sustainable health does not require perfection or an immediate overhaul of your entire life. One small action, repeated consistently and approached with self-compassion, can become the foundation for meaningful long-term change. When women look after themselves consistently, they can bring greater clarity, energy and resilience to the people and responsibilities around them. Contact: Web: lowcarbketohealth.com.au Email: [email protected] Phone: 08 8463 0608

Getting several hours of sleep does not necessarily mean you are receiving restorative, high-quality sleep. If you regularly wake feeling exhausted, struggle with brain fog or find it difficult to maintain your energy throughout the day, there may be underlying factors that deserve closer attention. In this episode, accredited practising dietitian Nicole Moore begins with nutritional and physical factors that may contribute to fatigue. She discusses iron studies, including the importance of asking about ferritin, as well as vitamin B12 and vitamin D. Nicole also explores hydration, electrolytes and protein intake, explaining how each can affect the brain, muscles, hormones and energy production. The conversation then turns to chronic stress and sleep quality. Nicole discusses cortisol, the gut–brain connection and practical sleep-hygiene strategies, including reducing evening stimulation, keeping the bedroom cool and dark, and using morning and evening light to support the body’s circadian rhythm. Finally, Nicole examines blood glucose fluctuations, hormonal changes during perimenopause and menopause, sleep apnoea, anxiety, depression, alcohol and gut health. Her central message is that persistent fatigue should not simply be accepted as normal. By investigating possible causes with qualified health professionals and making gradual, sustainable changes, listeners can begin working towards better sleep, clearer thinking and more consistent energy. Contact: Web: lowcarbketohealth.com.au Email: [email protected] Phone: 08 8463 0608

Important: This episode is for general education only and does not replace personalised medical advice. GLP-1 medications are prescription medicines. Always discuss their benefits, risks and appropriate use with a qualified medical professional before beginning, changing or stopping treatment. GLP-1 medications have attracted enormous attention for their potential to support weight loss and improve blood glucose control. However, there is much more to understand than the dramatic results often presented in headlines and social media. In this episode, Nicole Moore provides a detailed introduction to GLP-1, the natural hormone produced in the intestine in response to food, and explains its role in appetite, digestion and glucose regulation. Nicole explores how GLP-1 receptor agonist medications imitate or amplify some of these natural processes. She discusses how they may slow gastric emptying, support feelings of fullness, reduce appetite and cravings, and influence the way the body manages glucose and insulin. She also explains the difference between glucose, glycogen and glucagon, helping listeners understand the metabolic processes involved. The episode also examines the other side of GLP-1 treatment. Nicole discusses potential digestive side effects, loss of lean body mass, nutritional deficiencies, gallbladder concerns, changes in mood and the possibility of weight regain after treatment ends. She explains why focusing only on the number on the scales may overlook important changes in muscle mass, strength, body composition and long-term metabolic health. Most importantly, Nicole emphasises that medication should not be treated as a complete health strategy. Anyone considering or currently using a GLP-1 medication should work with suitably qualified health professionals and prioritise sustainable habits. These may include consuming sufficient protein, completing appropriate resistance training, including healthy dietary fats, addressing emotional and behavioural patterns, and following an individualised nutrition plan. Contact: Web: lowcarbketohealth.com.au Email: [email protected] Phone: 08 8463 0608

Have you ever said, “I know what I should be doing, but I’m struggling to do it”? You are certainly not alone. Many capable and knowledgeable women understand the basic principles of good health but still find it difficult to follow through consistently. In this episode of the Low Carb Keto Health Podcast, host Jody Bund explains that this struggle is not necessarily caused by laziness, failure or a lack of willpower. Health decisions are rarely made under perfect circumstances. They happen during busy weeks, stressful seasons, family commitments, emotional moments, travel and unexpected setbacks. Jody introduces self-leadership as the bridge between knowing and doing. She defines it as the ability to influence ourselves towards the future we want to create while developing a deeper understanding of our values, motivations, behaviours and responses to difficulty. Throughout the episode, Jody shares five important foundations of self-leadership: knowing yourself, understanding your behavioural patterns, creating a realistic plan, responding constructively to setbacks and building the right support network. She also explains how health coaching can help women develop awareness, rebuild confidence and learn to trust themselves again. Contact: Web: lowcarbketohealth.com.au Email: [email protected] Phone: 08 8463 0608

Food noise can feel like a constant battle inside your mind. It may sound like thinking about the next meal straight after breakfast, craving snacks throughout the day, wondering what is for dessert at night, or feeling as though you have no control around certain foods. In this episode, Nicole Moore reassures listeners that food noise is not a sign of weakness or poor willpower. Instead, it is often the body sending a message that something deeper needs attention. Nicole shares her own personal experience with food noise, including struggling with hunger, cravings, bloating, tiredness and binging on bread, even while studying dietetics. This helps normalise the experience for listeners who may feel shame around cravings, binging or repeated attempts at dieting. She explains that many people fall into a cycle of restriction, shame, dieting and binging, but the solution is not simply to “try harder”. The real work begins by understanding what is driving the hunger signals. A major focus of the episode is insulin resistance. Nicole explains that when the body is exposed to higher amounts of carbohydrates over time, insulin can become elevated and unstable. This can affect hunger hormones such as ghrelin and leptin, leading the body to feel as though it needs more food even when it has enough energy stored. She also discusses how stress, cortisol, poor sleep, perimenopause, menopause, low vitamin D, low iron and insufficient protein can all contribute to food noise. The episode then moves into practical strategies. Nicole encourages listeners to prioritise protein first, aiming for adequate protein across the day, supported by healthy fats, fibre from above-ground vegetables, and a lower carbohydrate baseline. She also discusses the role of sleep hygiene, hydration, magnesium, vitamin D, vitamin K2, inositol, berberine, hormone testing and iron checks. Throughout the episode, the message is clear: food noise is not your fault, but it is something you can learn to manage with the right lifestyle, nutrition and professional support. Contact: Web: lowcarbketohealth.com.au Email: [email protected] Phone: 08 8463 0608

In this episode, Nicole Moore welcomes co-founder Jody Bund into a more personal and vulnerable conversation. While many people see Jody today as a confident health strategist, professional coach and co-founder of Low Carb Keto Health, her own journey has been shaped by many years of health challenges, learning and growth. Jody shares openly about struggling with weight from a young age, experiencing fertility challenges, multiple miscarriages, gestational diabetes, hypertension during pregnancy and the premature birth of her first son. She reflects on the times she felt as though her body had failed her, and how her perspective gradually shifted towards understanding that her body was communicating important messages. A key theme throughout the episode is the idea of self-leadership. Jody explains that one of the biggest turning points in her health journey came when she realised she needed to take agency over her own health. Rather than waiting for someone else to put the pieces together, she began learning more about insulin resistance, hormonal health, nutrition, mindset and the support needed to move forward. Nicole and Jody also discuss the importance of whole-body health. They explain that while many women first seek support for weight loss, the journey often becomes much deeper than that. True health transformation includes medical support, nutrition, mindset, movement, strength, accountability, education and emotional wellbeing. This episode offers encouragement to any woman who feels frustrated, stuck or disconnected from her body, reminding her that her lived experiences are not failures — they are part of her health story. Contact: Web: lowcarbketohealth.com.au Email: [email protected] Phone: 08 8463 0608

Many women reach midlife feeling tired, foggy, bloated, emotional, heavier around the middle and frustrated that they no longer feel like themselves. In this episode, Nicole Moore speaks directly to women who may have been told that their blood tests are “normal” or that their symptoms are simply part of getting older. Her message is clear: you are not broken, but your body may be sending signals that deserve attention. Nicole outlines common signs that something deeper may be happening, including persistent fatigue, poor concentration, sugar cravings, energy crashes after meals, bloating, reflux, mood swings, low motivation, disrupted sleep, 3 am wake-ups, heavier or irregular periods, and perimenopausal or menopausal changes. Rather than dismissing these symptoms as everyday life, Nicole encourages women to see them as clues about what may be happening in the body. The episode takes a deeper look at blood sugar dysregulation, reactive hypoglycaemia, insulin resistance, cortisol imbalance, hormonal fluctuations, gut microbiome disruption and chronic low-grade inflammation. Nicole explains how these systems are connected and why a whole-person approach is often needed, especially for women moving through perimenopause and menopause. Nicole also shares practical lifestyle and nutrition strategies, including prioritising protein, reducing excess carbohydrates, avoiding added sugars and seed oils, supporting sleep, managing stress, considering time-restricted eating where appropriate, and exploring targeted supplementation with professional guidance. This episode is a warm and empowering reminder that women do not have to accept feeling unwell as their new normal. Contact: Web: lowcarbketohealth.com.au Email: [email protected] Phone: 08 8463 0608

In this Episode of The Low Carb Keto Podcast, Jody Bund, Director, Lead Coach and Co-Founder at Low Carb Keto Health, explores the importance of giving yourself space to heal. Inspired by a coaching conversation with a client who realised she no longer knew what she needed, Jody opens a thoughtful discussion about how many women slowly drift away from their own wellbeing while caring for everyone else. Jody explains that healing is not always about recovering from a physical injury, surgery, crisis or major life event. Sometimes, healing begins when we notice a disconnection from ourselves. It may show up as a lack of clarity, a loss of personal identity, ongoing exhaustion, emotional heaviness, or the realisation that we have been putting ourselves last for too long. Throughout the episode, Jody explores three common areas of healing she sees in her coaching work: healing from constant responsibility, healing from self-abandonment, and healing from the belief that our self-worth comes from being productive. She encourages women to reflect on where they may be carrying too much, where they may be ignoring their own needs, and where they may have defined themselves only by what they do rather than who they are. Jody also offers practical ways to create space to heal, including physical space, mental space and emotional space. She gently reminds listeners that healing does not begin when life becomes less busy or when everyone else’s needs have been met. Healing begins when we become willing to pay attention to ourselves and recognise that we are worthy of our own care. Contact: Web: lowcarbketohealth.com.au Email: [email protected] Phone: 08 8463 0608

Women are often very good at caring for everyone else, while putting their own health concerns to the side. In this episode, we remind listeners that the body is always communicating, and when something feels off, it is worth listening to. We walk through nine women’s health symptoms that should not be ignored: chronic fatigue, migraines, pain during sex, pelvic pain, prolonged low mood or depression, persistent bloating, irregular or heavy periods, chest pain, and breast changes. Some of these symptoms may be connected to common issues such as hormone changes, inflammation, IBS, insulin resistance or thyroid dysfunction, while others may signal more serious concerns that need urgent medical attention. Throughout the episode, Nicole explains how nutrition and metabolic health can influence many of these areas. She discusses the role of a low-carb and ketogenic approach in helping stabilise blood sugars, reduce inflammation, support hormone balance, improve insulin resistance and support long-term health. This episode is both educational and empowering. Nicole’s message is clear: women should not suffer in silence, feel embarrassed, or dismiss symptoms as “just part of life”. If something is persistent, unusual, severe or concerning, speak to your GP. Alongside medical care, improving nutrition and metabolic health can be one of the most powerful tools women have to support their bodies. Contact: Web: lowcarbketohealth.com.au Email: [email protected] Phone: 08 8463 0608

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