The Perimenopause Gutsy Talk podcast – Détails, épisodes et analyse

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 perimenopause
• Hormone-related diarrhoea vs stress-triggered urgency vs food-triggered sensitivity
• The "morning pattern" — why urgency hits first thing
• Why the low FODMAP diet isn't always the answer
• How to calm your gut during a flare (the gentle 24-hour plan)
• Foods that soothe vs foods that overstimulate the gut
• Timing strategies that reduce morning diarrhoea
• How stress, sleep, and your nervous system affect urgency
• How to feel safer leaving the house again
• When symptoms might need further investigation
• Red flags to watch for
• The 3Ms — Meals, Movement & Mind — your long-term support pillars

This 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 flare
• What to pause temporarily
• Hydration ideas that actually help
• Timing strategies that reduce urgency
• A simple plan to help you feel more settled within 24 hours

This 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 stools
• Anyone whose mornings feel unpredictable or stressful because of gut symptoms
• Women who feel confused about whether their symptoms are hormonal, IBS-related, or triggered by food
• Anyone who feels embarrassed, isolated, or exhausted from dealing with urgency
• Listeners 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&

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 days
• The 3Ms framework: Meals, Movement, and Mind working together for constipation relief
• How to eat for constipation — the right foods, the right timing, and the right rhythm
• Why hydration is non-negotiable when you're adding fibre
• How your pelvic floor, stress, and magnesium all play a role
• When 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 weeks
• Why the "wrong" type of fibre creates a traffic jam in your sluggish gut
• The 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 straining
• Why grazing between meals might be keeping you constipated

This 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 symptoms

Previous 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.

Are you feeling bloated, gassy, or stuck with unpredictable digestion in perimenopause — no matter what you eat? Maybe you’re wondering: “Why does my gut feel so out of control — and is it really just food causing this?”

In this episode, I’m breaking down the real reason your gut feels chaotic in midlife — and how your mind, stress levels, and hormones work together to shape every bite you eat.

✅ What we’ll cover:

• The gut-brain connection — your “second brain” and how your gut talks back.
  
  
• Why serotonin drops in perimenopause make your digestion more sensitive.
  
  
• The surprising truth about stress: how it can speed up or slow down your gut.
  
  
• Real client stories about blaming bread — and what really helped instead.
  
  
• Simple, practical ways to calm your belly by calming your mind.
  
  
• Why it’s not always the food — and how to spot your true triggers.
  
  

💛 Links & Free Resources:

✨ Grab my Guide:  What to eat for a calmer gut in midlife — your quick-start guide for what to eat for a calmer, more settled belly in perimenopause.
✨ Download your free Gut Symptom Trigger Tracker— see how your stress, sleep, and hormones shape your gut day to day.

Feeling bloated, constipated, or just off?
Your gut might be crying out for movement—but not the intense, sweaty kind.

In this episode of The Perimenopause Gutsy Talk Podcast, we explore the second pillar in the 3M Method: MOVEMENT—and why small, gentle actions can make a big difference to your digestion, hormones, and energy.

Here’s what we cover:

• Why your gut responds so well to movement (hint: it’s like an internal massage)
• What happens in my own body when I skip it—hello bloating, sluggish bowels, and reflux
• Real-life client stories: from constipation to regularity with 10-minute walks
• How intense exercise might be making things worse
• The sneaky benefits of squats, walks, and brushing-your-teeth balance
• What to try if you’re tired, unmotivated, or just don’t have 40 minutes

Your gut doesn’t need you to be a gym goddess—it just needs you to move a little, often, and kindly.

🌿 Download your free guide:
What to Eat for a Calmer Gut in Perimenopause — practical food tips for midlife digestion.

Next episode: We’ll dive into the third M—MIND—and explore how your stress, thoughts, and nervous system affect everything from gut motility to food sensitivity.

🎵 Music Credit:
“Exciting Corporate” by ElevateMusica

If your gut feels more reactive than ever and you’re tempted to try yet another diet—pause right here.

In this episode of The Perimenopause GUTSY Talk Podcast, we're diving into the first pillar of the 3M Method: MEALS. You’ll learn why constant dieting and elimination plans can actually make bloating, constipation, and gut sensitivity worse in perimenopause—and what to do instead.

Whether you’re struggling with IBS, food fears, or just want to feel normal again, this episode will help you:

• Understand why restrictive diets often backfire in midlife
• Use the power of how you eat—not just what
• Gently build a gut-friendly plate without cutting out all your favourites
• Embrace plant diversity, fibre, and anti-inflammatory foods to feel more like you

🎁 Free Gut Health Resources:
👉 What to Eat for a Calmer Gut in Perimenopause (Free Guide)
👉 Gut & Mood Tracker

💬 Let’s Connect:
Tell me which meal shift you're trying—tag me on Instagram @christel.gutsydietitian or send me a message. I read every one!

🔜 Next Episode:
We’ll explore Movement—and why even a 10-minute walk can calm your gut more than any expensive supplement.

Understanding Midlife Bloating, Constipation & Food Reactions

Do you feel like your gut suddenly turned on you in your 40s or 50s?

Maybe foods you’ve always tolerated now leave you bloated, your bowels are unpredictable, or you’re constantly uncomfortable—especially around your cycle or after stress.

In this short but powerful episode of Gutsy Talk, gut health dietitian Christel Lyell explains why gut symptoms often get worse in perimenopause—and what’s actually going on inside your body.

You’ll learn:

• Why declining estrogen slows digestion and alters gut motility
• How the gut-brain connection becomes more sensitive in midlife
• What you can do now to feel more in control

If you've been wondering, “Is this just me?”—this episode is your answer. It's not just you. And you're not alone.

⏱️ Highlights:

• [01:20] Why gut changes are so common in perimenopause
• [03:45] How estrogen, progesterone, and cortisol affect digestion
• [07:00] The gut-brain-stress loop (and why it’s worse now)
• [09:20] Gentle next steps you can take today

💛 Resources:

📄 Download you Free Gut and Mood Tracker

🎧 Next up: Episode 3 – You don't need another diet:  How to eat for a calmer Gut in Perimenopause

📣 Share the Love:

If this episode gave you clarity, please leave a review or send it to a friend.
Tag me on Instagram @christel.gutsydietitian and use #GutsyTalk to join the conversation.

🎵 Music Credit:

“Exciting Corporate” by ElevateMusica

Bloating, Constipation & Food Sensitivities in Midlife?

Are you suddenly bloated, battling constipation, or finding your usual foods no longer agree with you?

You're not imagining it—and you're definitely not alone.

In this first full episode of Gutsy Talk, gut health dietitian Christel Lyell dives into how perimenopausal hormone shifts—especially the drop in estrogen—can disrupt digestion, gut motility, microbiome balance, and mood.

You'll discover:

• Why your gut feels "off" in midlife
• How estrogen, progesterone, cortisol, and even serotonin play a role
• What the stress-gut connection really looks like
• A practical starting point to track your symptoms and take back control

Whether you’re feeling dismissed, overwhelmed, or just trying to figure out what’s changed, this episode will help you feel more empowered and less alone.

⏱️ Highlights:

• [02:15] Gut + Hormones = A Messy Office Metaphor
• [05:30] How Estrogen Affects Digestion
• [09:45] Meet the Hormonal Players: Estrogen, Progesterone & Testosterone
• [14:20] Stress & Digestion: The Cortisol Curveball
• [18:35] Mood Hormones and Your Gut
• [22:50] First Steps Toward Gut Relief

💛 Resources:
📄 Download your Free Gut and Mood Tracker

🎧 Coming next: Episode 2 – Why Your Gut Feels Worse in Perimenopause

📣 Share the Love:

If this episode helped you feel seen, please leave a review or share it with a friend.
Tag me on Instagram @christel.gutsydietitian and use #GutsyTalk to join the conversation.

🎵 Music Credit: "Exciting Corporate” by ElevateMusica

Struggling with bloating, unpredictable bowels, or gut flare-ups that seem to come from nowhere? You’re not alone. I’m Christel Lyell, registered dietitian and gut health specialist — and I know how exhausting it is when no one seems to take your IBS or digestive symptoms seriously.

In Gutsy Talk, we go beyond generic advice to explore the real-life challenges women face in midlife — from hormone shifts and gut flare-ups to the emotional toll of being dismissed. Whether it’s constipation, reflux, or that gut-hormone-stress spiral, this podcast is here to help you feel seen, supported, and empowered.

👩‍⚕️ Expect practical tips, evidence-based guidance, honest chats, and occasional expert guests.
 🗓️ New episodes dropping weekly — or close to it!
 🎧 Relatable, digestible, and never judgemental.

✨ Ready to feel more in control of your gut health? Hit follow and join me for the journey.

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 days
• The 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-negotiable
• Practical meal ideas for breakfast, lunch, and dinner during a flare—simple, soothing options that support your gut without making you feel deprived
• Red flag symptoms that mean you should see your doctor, plus how to gradually transition back to your normal eating framework once the bloating eases
• Why the anxiety spiral makes bloating worse and how to break the cycle using gut-directed approaches that calm both your mind and your digestive system

Resources Mentioned:

• Can Coffee Cause Gas and Bloating?
• 6 Best Teas for IBS and Digestion
• FREE Download: 5 Easy Steps to Banish Bloat and Feel Like Your Old Self Again
• FREE Bread Guide: How to Reintroduce Bread Without Triggering Bloating
• Book Your FREE 15-Minute Intro Call

Ready 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.

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 menopause
• How 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 beans
• How to eat 30 plants a week without stressing about it — or your gut reacting
• The #1 mistake in perimenopause: overdoing protein, underdoing carbs — and how to fix it
• The 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 weeks
• What Christel actually ate yesterday (spoiler: not Instagram-perfect)
• Why adding foods works better than cutting them out
• How to make this work with your family using small, unnoticeable changes

This 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 bloating
• Best Breads for IBS and Bloating Relief — practical guide to choosing gut-friendly breads

Previous 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 listen
• Share it with a friend who's navigating gut changes in midlife
• Leave 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.