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...

Duration: 00:34:10

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 wh...

Duration: 00:20:34

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...

Duration: 00:20:42

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 it

You’ll...

Duration: 00:19:11

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...

Duration: 00:13:45

Wondering what to eat for gut health in perimenopause and beyond? In this episode, I’m sharing your everyday food list — simple, real-life foods that reduce bloating, support digestion, and help you feel more like yourself again in midlife and later life.

Forget restrictive diets and expensive supplements. Instead, discover how to use fermented foods, gentle fibre, anti-inflammatory choices, and hydration to calm your gut, ease symptoms, and build long-term health for your bones, heart, and brain.

I’ll share my own story of night sweats, anxiety, and exhaustion — and the small food changes that helped m...

Duration: 00:13:08

Are you still feeling bloated in perimenopause even though you’re following all the “right” gut health advice? You’re not alone. In this final part of my three-episode fibre series, I’m talking about what to do when fibre backfires — and how to gently troubleshoot without giving up on your gut.

You’ll hear two very different client stories: one about what happens when you push too hard, too fast, and another showing the power of slow and steady change. We’ll also go through the most common scenarios I see in clinic, the simple fixes that work, and h...

Duration: 00:25:57

In part two of the fibre series, Christel shares a gentle, step-by-step method to add more fibre without triggering bloating, gas, or digestive discomfort — especially during perimenopause, when your gut can become more sensitive.

You’ll discover why fibre often causes bloating (spoiler: it’s not the fibre itself!), the five golden rules for gut-friendly fibre increases, and how one client transformed her digestion with just three simple changes.

If you’ve ever felt like fibre makes your bloating worse, this episode is your roadmap to calm, comfortable digestion in midlife.

Key Topics Covered<...

Duration: 00:18:05

Confused about fibre? You’re not alone — especially if you’re in perimenopause and navigating IBS, bloating, constipation, or a sluggish gut.

In this first episode of the 3-part Fibre Series, we’re going back to basics: what fibre actually is, why it matters so much in midlife (especially for women with IBS), and the three main types of fibre you need to know about — including the one that feeds your gut bugs and supports your immune system, mood, and more.

You’ll also hear about:

My surprising experience trying to hit 30g of fibre while...

Duration: 00:17:23

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 sens...

Duration: 00:12:11

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 refluxReal-life client sto...

Duration: 00:15:31

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 back...

Duration: 00:20:44

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...

Duration: 00:03:44

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 m...

Duration: 00:10:28

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 midlifeHow estrogen, progesterone, cortisol, and even serotonin play a roleWhat the stress-gut connection really looks likeA practi...

Duration: 00:19:47