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: support@lowcarbketohealth.com.au

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: support@lowcarbketohealth.com.au

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: support@lowcarbketohealth.com.au

Phone: 08 8463 0608