The Perimenopause Gutsy Talk podcast

Christel Lyell- Gut Health Dietitian
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The Perimenopause GUTSY TALK podcast is for women in midlife who are done with bloating, brain fog, and unpredictable digestion—and want real-life support that actually helps. Hosted by Gut Health Dietitian Christel Lyell, each episode dives into the real reasons your gut feels off in midlife—from hormone shifts and food reactions to stress, constipation, and more. If you’ve been told it’s “just IBS” or “part of getting older,” this show is your safe space to feel seen, supported, and empowered to take back control of your gut and your life.

  1. JAN 9

    Perimenopause gut health: why your symptoms improve, then flare again

    Have you noticed that your gut symptoms improve for a while… only to flare again out of nowhere? You’re not imagining it — and it’s not because you’re doing something wrong. In this episode, I explain a very common pattern I see in women in perimenopause:   - gut symptoms that settle temporarily after food changes or “being careful”, then return again weeks or even days later. We’ll talk about why this happens, why short-term relief can be misleading, and why “feeling better” doesn’t always mean your gut has become more resilient. This episode isn’t about quick fixes or food rules.  It’s about understanding what’s really going on — so you can stop blaming yourself and start thinking differently about gut health in midlife. In this episode, we cover: Why gut symptoms often improve… then flare again in perimenopauseThe common flare → fix → calm → flare cycleWhy food restriction and simplification can help temporarily — but don’t lastThe difference between relief and stabilityWhy perimenopause makes the gut more reactiveThe hidden mental load of constantly managing symptomsWhat “stability” actually looks like (and why it isn’t perfection)Mentioned in this episode I also briefly mention the Gut Reset — a calm, structured approach I’ve created to help women move out of this repeated cycle of flares and firefighting. It’s not a strict diet, and it’s not about eliminating symptoms forever. It’s designed for women who recognise this pattern and want a steadier way forward. You can join the waitlist here:  👉 christellyelldietitian.com/gutreset Joining the waitlist doesn’t commit you to buying anything — it just means you’ll be the first to hear when it opens, with early access at a reduced price. If this episode resonated If this episode felt like it was describing your experience, you’re not alone.  This pattern is incredibly common in perimenopause — and understanding it is often the first step towards real change. 🎧 Subscribe to the podcast so you don’t miss the next episode, where we’ll go deeper into the mental load of managing a sensitive gut in midlife.

    8 min

  2. 12/19/2025

    How to Keep Your Gut Calm at Christmas (Without Restriction or Guilt)

    As Christmas approaches, many women worry that a few festive days will undo all the progress they’ve made with their gut. In this short, reflective end-of-year episode, I talk about how to support your digestion over Christmas in a realistic, kind way — without restriction, guilt, or pressure to be perfect. If your gut has been unpredictable this year, especially in perimenopause, this episode is here to reassure you and offer simple ways to keep things calmer through the festive season. In this episode, we cover: Why Christmas doesn’t undo your gut health progressHow food guilt and pressure can creep in at this time of yearWhy your gut is more resilient than you might thinkThe role of rest and the nervous system in digestionSimple, realistic ways to keep your gut calmer over ChristmasWhat’s coming next in the New Year Free Calm-Gut Christmas Guide I’ve created a free guide called Simple Steps for a Calmer Gut This Christmas, which I talk you through in this episode. It’s designed to help you feel more comfortable and confident over the festive period — without restrictive rules or complicated plans. 👉 Download the free guide here: https://christellyelldietitian.com/calmchristmas Looking ahead to the New Year: The Gut Reset If your gut has felt unpredictable this year and you’d like calmer digestion and more confidence around food in the New Year, you may want to join the waitlist for The Gut Reset. The Gut Reset is a gentle, food-first guide designed for women in midlife who want fewer flare-ups and clearer understanding — without restriction or overwhelm. 👉 Join the waitlist: https://christellyelldietitian.com/gutreset Related episodes: Episode 13 – Bloated Again in Menopause? Your SOS Rescue Plan Episode 14 – Menopause and Constipation: What to Eat for Relief Episode 15 – Menopause Diarrhoea & Urgency:  What to Eat to calm your Gut The podcast will be back in the New Year. Until then, I hope you can take the pressure off, rest when you can, and enjoy Christmas in a way that feels right for you.

    15 min

  3. 12/09/2025

    Menopause Diarrhoea & Urgency: What to Eat to calm your Gut

    Diarrhoea and morning urgency are some of the most disruptive and least talked-about symptoms of perimenopause and menopause. If you've found yourself rushing to the toilet as soon as you wake, feeling terrified to leave the house, or planning your day around bathroom access… you are not alone. In this episode, I break down why diarrhoea becomes more common in perimenopause, the three main patterns I see in clinic, and the simple, practical strategies that can help you feel calmer, more in control, and more confident in your own body again. In this episode, we cover: Why your gut becomes more reactive during perimenopauseHormone-related diarrhoea vs stress-triggered urgency vs food-triggered sensitivityThe "morning pattern" — why urgency hits first thingWhy the low FODMAP diet isn't always the answerHow to calm your gut during a flare (the gentle 24-hour plan)Foods that soothe vs foods that overstimulate the gutTiming strategies that reduce morning diarrhoeaHow stress, sleep, and your nervous system affect urgencyHow to feel safer leaving the house againWhen symptoms might need further investigationRed flags to watch forThe 3Ms — Meals, Movement & Mind — your long-term support pillarsThis is a grounded, compassionate deep dive into a symptom many women feel embarrassed to talk about — but absolutely deserves support and understanding. ⭐ FREE GUIDE: The Menopause Diarrhoea SOS If your gut feels unpredictable or you dread mornings, download my free 24-hour calm plan:  👉 www.christellyelldietitian.com/SOS Inside, you'll find: What to eat during a flareWhat to pause temporarilyHydration ideas that actually helpTiming strategies that reduce urgencyA simple plan to help you feel more settled within 24 hoursThis guide is designed to help you calm symptoms quickly, without restriction or overwhelm. Who this episode is for: Women in perimenopause or menopause experiencing diarrhoea, urgency or loose stoolsAnyone whose mornings feel unpredictable or stressful because of gut symptomsWomen who feel confused about whether their symptoms are hormonal, IBS-related, or triggered by foodAnyone who feels embarrassed, isolated, or exhausted from dealing with urgencyListeners who want evidence-based, compassionate support  Links & Resources Download the Menopause Diarrhoea SOS Guide:  👉 www.christellyelldietitian.com/SOS Work with me 1:1 (UK-wide online or in person at the Capsule Clinic):  👉 www.christellyelldietitian.com Instagram: @christel.gutsydietitian Podcast: The Perimenopause Gutsy Talk 📻 Related Episodes & Resources: Episode 13:  Bloated Again in Menopause? Your SOS Rescue Plan (When Everything Was Going Well)Episode 14: Menopause and Constipation: What to Eat for Relief (Without More Bloating)Blog: Read my top-ranking guide on constipation relief:  👉Menopause and Constipation: Week-by-week food plan by a Dietitian ⭐ If you enjoyed this episode Please follow the podcast, leave a quick review, or share this episode with a friend. Your support helps more women find the help they&

    22 min

  4. 11/21/2025

    Menopause and Constipation: What to Eat for Relief (Without More Bloating)

    You've added more fibre, you're drinking water, eating well... so why are you STILL constipated? And worse — now you're bloated too? In this episode of The Perimenopause Gutsy Talk Podcast, Christel tackles menopause and constipation — one of the most common (and frustrating) symptoms she sees in her practice. This is your practical, food-first guide to getting relief without triggering more bloating. You'll learn: Why menopause and constipation are so closely linked (hint: it's not just hormones)The TYPE of fibre that matters most (and why bran and raw salads often make things worse)The one food backed by research that can improve bowel frequency in as little as 4 daysThe 3Ms framework: Meals, Movement, and Mind working together for constipation reliefHow to eat for constipation — the right foods, the right timing, and the right rhythmWhy hydration is non-negotiable when you're adding fibreHow your pelvic floor, stress, and magnesium all play a roleWhen to see your GP (the red flags you shouldn't ignore)You'll also hear: Laura's story — from going 4-5 days without a bowel movement to daily relief in just weeksWhy the "wrong" type of fibre creates a traffic jam in your sluggish gutThe breakfast foundation that starts your day right (and it's NOT overnight oats)How to create the opportunity for your bowel to work — without forcing or strainingWhy grazing between meals might be keeping you constipatedThis isn't about restriction or complicated protocols. It's about understanding what's happening in your perimenopausal body and making gentle, targeted changes that actually work. Resources mentioned: 👉 Download the No-Bloat Fibre Method — your free step-by-step guide to increasing fibre gently without triggering more bloating👉 Get the What to Eat for a Calmer Gut in Midlife Guide — your visual fridge-door cheat sheet for gut-friendly eating👉 Book your free 15-minute introductory call with Christel to discuss your specific gut symptomsPrevious episode: What to Do When You're Bloated in Menopause (Your SOS  If this episode helped you understand what's been going on with your gut, please share it with a friend navigating midlife digestive changes — and don't forget to follow the podcast so you never miss an episode. 💚 Take care of your gut, your hormones, and yourself.

    34 min

  5. 11/07/2025

    Bloated Again in Menopause? Your SOS Rescue Plan (When Everything Was Going Well)

    You've been doing everything right—eating the foods that work for you, finally feeling confident again—and then you wake up bloated. That familiar panic sets in: "What did I do wrong?" Before you start cutting out foods and restricting again, listen to this episode. A bloating flare in perimenopause doesn't mean you've failed or lost your progress. Your gut is simply asking for extra support, and today I'm giving you the exact rescue plan to get comfortable again fast. In This Episode, You'll Learn: Why bloating returns even when you're doing everything right—and why it's rarely just one thing (hormonal fluctuations, stress, dehydration, and new foods all play a role)Sarah's story: How my client went from severe food restriction to successfully reintroducing foods, then experienced a bloating flare after trying bread—and what we did to get her back on track within daysThe 24-48 hour rescue protocol: Eight gentle principles to calm your gut without going back to restrictive eating, including how you eat, what to temporarily reduce, and why hydration and movement are non-negotiablePractical meal ideas for breakfast, lunch, and dinner during a flare—simple, soothing options that support your gut without making you feel deprivedRed flag symptoms that mean you should see your doctor, plus how to gradually transition back to your normal eating framework once the bloating easesWhy the anxiety spiral makes bloating worse and how to break the cycle using gut-directed approaches that calm both your mind and your digestive systemResources Mentioned: Can Coffee Cause Gas and Bloating?6 Best Teas for IBS and DigestionFREE Download: 5 Easy Steps to Banish Bloat and Feel Like Your Old Self AgainFREE Bread Guide: How to Reintroduce Bread Without Triggering BloatingBook Your FREE 15-Minute Intro CallReady to Feel Better Fast? Download your free "5 Easy Steps to Banish Bloat" guide so you have it ready when bloating strikes. Future You will thank you for having this plan saved and ready to go. If you're struggling with unpredictable gut symptoms and want personalised support, book a free 15-minute call with me. Let's talk about what's happening with your gut and how I can help you feel confident with food again. DISCLAIMER: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. It should not replace professional medical advice, diagnosis, or treatment. Always consult with your GP, dietitian, or qualified healthcare provider before making any changes to your diet, especially if you have existing medical conditions, allergies, food intolerances, or are experiencing new or severe symptoms. If something feels different or concerning, please seek medical attention right away. Individual results may vary.

    21 min

  6. 10/23/2025

    What to Eat for Menopause Gut Health (And How to Build Your Plate)

    Picture this: It’s 1pm and you’re eating a healthy salad at your desk. By 3pm your stomach is tight. By 5pm you’re uncomfortably bloated and rushing home to change out of your work trousers. Sound familiar? In this episode of The Perimenopause Gutsy Talk Podcast, Christel shares a simple, flexible framework for eating that supports your gut health, hormones, and energy in midlife — without restriction or complicated meal plans. You’ll learn: The six daily foundations for a healthy gut microbiome in menopauseHow to pair fibre and hydration to ease bloating (especially if fibre has made you bloat before)Why soluble fibre comes first — not raw salads or beansHow to eat 30 plants a week without stressing about it — or your gut reactingThe #1 mistake in perimenopause: overdoing protein, underdoing carbs — and how to fix itThe simple plate method that pulls it all together (half, quarter, quarter)You’ll also hear: Marie’s story — from daily bloating to 70% relief in just weeksWhat Christel actually ate yesterday (spoiler: not Instagram-perfect)Why adding foods works better than cutting them outHow to make this work with your family using small, unnoticeable changesThis isn’t about perfection or following a diet — it’s about building plates that work for your gut 80% of the time. Simple, sustainable, and it works. Resources mentioned:  👉 Download:  What to Eat for a Calmer Gut in Midlife Guide — your fridge-door visual cheat sheet 👉 Explore:  The No-Bloat Fibre Method — gentle steps to reintroduce fibre without discomfort 👉 Book:  Your free 15-minute call with Christel — get clarity on your next step 📖 Related Reading: Understanding Fibre and Your Gut — deep dive into how fibre works and why it sometimes causes bloatingBest Breads for IBS and Bloating Relief — practical guide to choosing gut-friendly breadsPrevious episode: 5 Ways Menopause Changes Your Gut (And How to Support It)   💚 Take care of your gut. If you enjoyed this episode: Follow the show wherever you listenShare it with a friend who's navigating gut changes in midlifeLeave a quick review — it helps other women find the support they need About Christel Lyell, Registered Dietitian Christel is a gut health specialist with over 27 years of clinical experience, helping women in perimenopause and midlife calm their gut, balance their hormones, and feel like themselves again — without restriction, overwhelm, or complicated protocols.  She specialises in IBS and gut health through menopause.” 🌐 Website: www.christellyelldietitian.com 📱 Instagram: @christel.gutsydietitian Disclaimer: The information in this podcast is general educational content and is not personalised medical advice. If you have medical conditions, food allergies, or you're taking medications, please consult your GP or a registered dietitian before making significant dietary changes.

    21 min

  7. 10/05/2025

    5 Ways Menopause Changes Your Gut (And How to Support It)

    If your digestion feels different since hitting midlife — more bloating, sluggish bowels, or a stubborn shift around your middle — you’re not imagining it.  In this episode of The Perimenopause Gutsy Talk Podcast, Christel explains how menopause changes your gut microbiome and what you can do to feel better. You’ll learn:  Why falling oestrogen slows digestion and increases bloating How your gut bacteria influence weight and metabolism in midlife The surprising link between gut health and bone density How your gut affects mood, anxiety, and brain fog Why menopause inflammation rises — and how to calm itYou’ll also get simple, evidence-based tips to: Improve motility and reduce bloating naturallySupport metabolism and balance blood sugarProtect bones and muscles through food choicesNourish your gut–brain axis for steadier mood and energyThis is your practical guide to understanding what’s changing — and how to support your gut so you can move through menopause feeling lighter, calmer, and more in control. Resources mentioned: 👉 Download the What to Eat Guide — simple foods that support your gut & hormones👉 Learn the No-Bloat Fibre Method — how to build fibre gently without discomfort👉 Book your free introductory call📖 Related Reading: Perimenopause Bloating: Causes and Solutions — understand why bloating worsens in perimenopause and what helpsBest Breads for IBS and Bloating Relief — practical guide to choosing gut-friendly breads Next episode: The Menopause Gut Health Plate — What to Eat Every Day If this episode helped, please share it with a friend navigating midlife — and don’t forget to follow the podcast so you never miss an episode. 💚 Take care of your gut, your hormones, and yourself.

    19 min

  8. 09/14/2025

    How your gut microbiome affects your perimenopause symptoms

    Ever wondered why some women breeze through perimenopause while others struggle with bloating, mood swings, and unpredictable symptoms? The answer might be in your gut. Meet the Estrobolome -- a little-known part of your gut microbiome that regulates how much oestrogen gets recycled back into your system. And in perimenopause and menopause, this can make a huge difference to how you feel. In this episode of The Perimenopause Gutsy Talk Podcast, I explain: What the estrobolome actually is (your gut's hormone recycling team)How gut dysbiosis can make perimenopause symptoms worseWhy cutting out foods might be backfiring on your hormonesThe simple foods that support your estrobolome (flaxseed, soy, fermented foods)Evidence-based probiotics for midlife women (all strain numbers included below)This is the first episode of my Menopause Microbiome Series -- because menopause doesn't just affect your hormones, it reshapes your entire microbiome. Perfect for you if: You're dealing with perimenopause bloating, unpredictable gut symptoms, or wondering why your digestion changed in midlife. 🎧 One simple action: Pick ONE estrobolome-friendly food to add this week and notice the difference. Resources & Links: Download the free What to Eat Guide → CLICK HERETry the No-Bloat Fibre Method  - CLICK HEREEvidence-based probiotic strains mentioned:Lactobacillus gasseri CP2305 (hot flushes, sleep, mood)Bifidobacterium longum 35624 / Alflorex (IBS, bloating)Lactobacillus rhamnosus GR-1 + Lactobacillus reuteri RC-14 (vaginal/urinary health)Next Episode: The 5 things we know for sure about the gut microbiome in menopause Connect with Christel: Instagram: @christel.gutsydietitian.comWebsite: www.christellyelldietitian.com Disclaimer: This podcast is for educational purposes only and is not a substitute for medical advice. Please consult with a healthcare provider before making any changes to your health routine.

    14 min
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About

The Perimenopause GUTSY TALK podcast is for women in midlife who are done with bloating, brain fog, and unpredictable digestion—and want real-life support that actually helps. Hosted by Gut Health Dietitian Christel Lyell, each episode dives into the real reasons your gut feels off in midlife—from hormone shifts and food reactions to stress, constipation, and more. If you’ve been told it’s “just IBS” or “part of getting older,” this show is your safe space to feel seen, supported, and empowered to take back control of your gut and your life.

Information

  • Creator
    Christel Lyell- Gut Health Dietitian
  • Years Active
    2025 - 2026
  • Episodes
    18
  • Rating
    Clean
  • Copyright
    © 2026 The Perimenopause Gutsy Talk podcast
  • Show Website
    The Perimenopause Gutsy Talk podcast

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