Gutsy Talks

Perimenopause and menopause can bring a wave of changes, from gut symptoms and hormone shifts to metabolic and cognitive concerns, yet many women are left feeling under-informed and unsupported during this transition.

In this episode, I’m joined by Sandra Villella, a naturopath, herbalist, and educator with almost 30 years of clinical experience. Sandra has a deep passion for women’s health across the lifespan and is widely respected for her balanced, evidence-informed approach to perimenopause and menopause. She’s also a much-loved educator within the naturopathic community, known for translating complex science into practical, empowering guidance.

In this conversation, we explore the powerful connection between menopause and the microbiome, unpacking how gut health shifts across the menopausal transition, how oestrogen and the estrobolome interact, and what women and AFABs can do to support their health now and into the future.

If you’re navigating perimenopause or menopause, or simply want to understand what’s happening in your body, this episode offers clarity without fear or overwhelm.

In this episode, we chat about:

• Key markers and symptoms of perimenopause and menopause
• How the microbiome changes from pre- to peri- to post-menopause
• The estrobolome and its role in hormone balance
• How oestrogen shapes the gut microbiome
• Microbiome markers to consider during menopause
• Phytoestrogens and SERMs — what they are and how they work
• The science behind linseeds and soy (and debunking common fears)
• Dietary patterns that support the menopausal microbiome
• Supporting increased risks like cholesterol, insulin resistance, memory and cognition
• One simple place to start if you’re in peri- or menopause
• Sandra’s #1 piece of advice for navigating this life stage

Resources

• Jean Hails ‘What's bothering you?‘
• Jean Hails Recipes including the Bounty Bowl and Breakfast Brain Topper mentioned on the podcast

Rachel’s (she/her) details: Ready To Take Your Next Step To Support Your Gut?

Follow Rachel on Instagram HERE

Watch the FREE Masterclass 'How To Overcome Bloating and IBS Naturally' HERE 

Check out the range of FREE gut health resources HERE 

Work with Rachel HERE 

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Disclaimer: The information provided on Gutsy Talks is for education and informational purposes only. It is not provided nor intended to substitute for professional advice or care. Please seek the advice of a qualified health care professional in the event you have questions or concerns about your health.

Medicinal mushrooms are everywhere right now, but what do they actually do, how do they work in the body, and how do you know what’s worth taking?

In this episode, I’m joined by Dr Anna Sitkoff, a naturopathic doctor, author, and Chief Science Officer & Co-Founder of Lucidum Medicinals. Dr Anna is a leading expert in medicinal mushrooms and is passionate about making the science behind them practical, evidence-based, and easy to apply in everyday life.

As a clinician, Dr Anna supports patients using an integrative approach that combines nutrition, botanicals, medicinal mushrooms, and lifestyle strategies. In this conversation, we break down the real benefits of medicinal mushrooms, particularly for gut health, brain function, nervous system support, and immune balance, while cutting through the hype and misinformation.

If you’ve been curious about medicinal mushrooms but unsure where to start (or what to trust), this episode will give you clarity and confidence.

In this episode, we chat about:

• What qualifies a mushroom as “medicinal”
• The difference between medicinal, culinary, and psychedelic mushrooms
• How Lion’s Mane supports the nervous system and cognition
• The science behind nerve regeneration and brain health
• Lesser-known mushrooms for mood, focus, and resilience
• How medicinal mushrooms interact with the gut microbiome
• Using mushrooms in gut-related conditions
• Reishi vs Chaga — key differences and when to use each
• Immune stimulation vs immune modulation
• What to look for in a high-quality mushroom supplement
• Common dosage mistakes and self-prescribing pitfalls
• Contraindications and when extra care is needed
• Common myths about medicinal mushrooms
• Dr Anna’s #1 tip for getting started safely

Rachel’s (she/her) details: Ready To Take Your Next Step To Support Your Gut?

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Watch the FREE Masterclass 'How To Overcome Bloating and IBS Naturally' HERE 

Check out the range of FREE gut health resources HERE 

Work with Rachel HERE 

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Visit Dr. Anna's Website

Visit the Lucidum Medicinals Website

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Disclaimer: The information provided on Gutsy Talks is for education and informational purposes only. It is not provided nor intended to substitute for professional advice or care. Please seek the advice of a qualified health care professional in the event you have questions or concerns about your health.

Feeling exhausted, foggy or flat, yet being told your iron or B12 levels are “normal”? This episode explores why deficiencies are so often missed and what actually helps.

Joining me is Steph Lowe, The Natural Nutritionist, a qualified nutritionist who has been supporting women globally since 2011 to restore energy, balance hormones and feel well again. Steph brings a practical, evidence-informed lens to iron and B12, two nutrients that are commonly misunderstood, poorly tested and often incorrectly supplemented.

In this conversation, we break down iron and B12 in a way that actually makes sense, from spotting early warning signs, to understanding absorption issues, misleading reference ranges, and smarter ways to test and supplement. If you’ve tried supplements, dietary changes or even infusions and still don’t feel better, this episode will help you connect the dots.

In this episode, we chat about:

• Signs and symptoms of iron and B12 deficiency
• Common causes, including gut-related absorption issues
• How the body absorbs iron and vitamin B12
• Iron deficiency vs iron deficiency anaemia
• Low B12 vs pernicious anaemia
• The right and wrong way to test iron and B12
• Reference ranges vs optimal ranges
• Iron infusions and B12 injections
• Comparing different forms and doses of iron and B12
• The role of co-factors in supplementation
• Foods and substances that help or hinder absorption
• Common myths around iron and B12 deficiency
• One simple step to support your levels today
• Steph’s #1 piece of advice for navigating iron or B12 issues

Rachel’s (she/her) details: Ready To Take Your Next Step To Support Your Gut?

Follow Rachel on Instagram HERE

Watch the FREE Masterclass 'How To Overcome Bloating and IBS Naturally & Eat Your Favourite Foods Without Fear' HERE 

Check out the range of FREE gut health resources HERE 

Work with Rachel HERE 

Connect With Steph (she/her)

Visit Steph's Website 

Connect with Steph on Instagram

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Cell Squared 10% off for Gutsy Talks listeners via this link use the code 'RACH10' for 10% off

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Disclaimer: The information provided on Gutsy Talks is for education and informational purposes only. It is not provided nor intended to substitute for professional advice or care. Please seek the advice of a qualified health care professional in the event you have questions or concerns about your health.

PCOS is one of the most commonly diagnosed (and most misunderstood) hormonal conditions. For many, it comes with years of confusing symptoms, missed diagnoses, and being told the pill is the only option.

Today, I’m speaking with Rhiannon Hardingham, a degree-qualified naturopath, nutritionist, and practitioner educator with over 20 years of clinical experience. Rhiannon is deeply passionate about changing how both patients and practitioners understand reproductive and hormonal health, and about empowering people to move beyond symptom management and towards real, sustainable answers.

In this conversation, we unpack what PCOS actually is, why it can present so differently from person to person, and how to approach diagnosis and management through an evidence-based, root-cause lens. If your symptoms have never quite added up this episode will help you make sense of it all.

In this episode, we chat about:

• What PCOS actually is 
• The different subtypes of PCOS
• Common signs and symptoms of PCOS
• The difference between PCO and PCOS 
• Key root causes and drivers of PCOS
• How to test for PCOS and what markers matter most
• The role of gut health in PCOS
• Common gut symptoms seen in women with PCOS
• How improving gut health can support hormonal balance
• Common dietary myths around PCOS
• The pill and hormonal contraceptives as “treatment” 
• Nutritional and herbal approaches that may help (or hinder) PCOS management
• Popular treatments like berberine and vitex and what to consider before using them
• One simple step to support your health if you suspect PCOS
• Rhiannon’s #1 piece of advice for navigating PCOS and finding your root cause

Rachel’s (she/her) details: Ready To Take Your Next Step To Support Your Gut?

Follow Rachel on Instagram HERE

Watch the FREE Masterclass 'How To Overcome Bloating and IBS Naturally' HERE 

Check out the range of FREE gut health resources HERE 

Work with Rachel HERE 

Connect With Rhiannon (she/her)

Visit Rhinannon's website

Connect with Rhiannon on Instagram

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Disclaimer: The information provided on Gutsy Talks is for education and informational purposes only. It is not provided nor intended to substitute for professional advice or care. Please seek the advice of a qualified health care professional in the event you have questions or concerns about your health.

In this episode, I’m joined by Dr. Jill Crista, a pioneering naturopathic doctor, best-selling author, and one of the world’s leading voices in mould and mycotoxin-related illness.

Dr. Jill has helped thousands of people reclaim their health after exposure to mould, and is deeply passionate about educating both practitioners and the public on this often-missed root cause of chronic illness. Her mission is to elevate the wellbeing of the planet by supporting the healing of its inhabitants and that starts with understanding the environments we live in.

In this episode, we unpack the hidden and often misunderstood world of mould, mycotoxins, and Chronic Inflammatory Response Syndrome (CIRS). If you’ve ever felt unwell without clear answers, or suspect your environment may be impacting your health, this conversation could change the way you think about healing.

In this episode, we chat about:

• What mould illness and CIRS actually are
• The difference between mould allergy and mould biotoxin illness
• What mycotoxins are and the health risks they pose
• Why some people are affected by mould exposure while others aren’t
• What happens in the body when exposed to mould and mycotoxins
• Common signs and symptoms of mould-related illness
• How mould exposure impacts gut health
• The link between mould, fungal and yeast infections
• What defines a water-damaged building and what can grow inside one
• Other microbial issues beyond mould that may affect health
• When mould remediation is truly necessary
• Common misconceptions around mould
• The best ways to test for mould in the home and in the body
• How to prevent mould growth in the home
• DIY cleaning methods vs professional cleaning vs full remediation
• What belongings are safe to take if you need to leave a mould-affected home
• How mould illness is treated and cutting through online misinformation
• Dr. Jill’s #1 tip for anyone impacted by mould

Rachel’s (she/her) details: Ready To Take Your Next Step To Support Your Gut?

Follow Rachel on Instagram HERE

Watch the FREE Masterclass 'How To Overcome Bloating and IBS Naturally & Eat Your Favourite Foods Without Fear' HERE 

Check out the range of FREE gut health resources HERE 

Work with Rachel HERE 

Connect With Dr Jill (she/her)

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Disclaimer: The information provided on Gutsy Talks is for education and informational purposes only. It is not provided nor intended to substitute for professional advice or care. Please seek the advice of a qualified health care professional in the event you have questions or concerns about your health.

In this episode, I’m joined by Natalie Gardner, a psychotherapist, hypnotherapist, and biofeedback practitioner with a strong focus on the gut–brain connection. Natalie is the founder of Altramind Hypnotherapy and works closely with people experiencing anxiety, digestive symptoms, and nervous system dysregulation, often using gut-directed hypnotherapy as a core part of her work.

In this episode, we explore how hypnotherapy can reduce gut symptoms by regulating stress responses, supporting the vagus nerve, and helping people understand the powerful connection between their thoughts, emotions, nervous system, and digestive health. If you’ve ever wondered whether your sensitive gut could be supported through the power of the mind, this conversation is for you.

In this episode, we chat about:

• What gut-directed hypnotherapy is and how it differs from traditional hypnotherapy
• How a hypno-psychotherapist works with clients
• The gut–brain axis and its role in conditions like IBS
• How stress and emotional experiences impact gut health
• What’s happening in the brain and body during gut-directed hypnotherapy
• The role of the autonomic nervous system and vagus nerve
• Gut conditions and symptoms that may benefit from hypnotherapy
• How hypnotherapy compares to approaches like the low FODMAP diet for IBS
• How long it takes to see results and whether benefits last
• Digital hypnotherapy platforms vs in-person sessions — benefits and limitations
• What to look for in a qualified hypnotherapy practitioner
• Simple self-help tools to start calming the gut–brain connection today
• Natalie’s #1 piece of advice for supporting gut health and nervous system regulation

Rachel’s (she/her) details: Ready To Take Your Next Step To Support Your Gut?

Follow Rachel on Instagram HERE

Watch the FREE Masterclass 'How To Overcome Bloating and IBS Naturally & Eat Your Favourite Foods Without Fear' HERE 

Check out the range of FREE gut health resources HERE 

Work with Rachel HERE 

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Visit Natalie's Website 

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Disclaimer: The information provided on Gutsy Talks is for education and informational purposes only. It is not provided nor intended to substitute for professional advice or care. Please seek the advice of a qualified health care professional in the event you have questions or concerns about your health.

Social events and travel should be fun, right? But if you’re living with IBS, they can feel more like a minefield of stress, bloat, and food fear.

In this solo episode, I’m sharing 10 practical, gut-friendly tips to help you feel more confident, in control, and at ease when you're eating out, attending events, or packing your bags for a trip. Because with the right strategies, it is possible to enjoy yourself without flaring up your symptoms.

This isn’t about restriction or staying home, it's about preparation, mindset, and knowing your body. Whether you're heading to a dinner party or planning a weekend away, this episode will help you build a toolkit of supportive habits to protect your gut and your peace of mind.

In this episode, I chat about:

• What to eat before you go so you’re not starving or tempted by trigger foods
• Smart hydration strategies that help digestion (and avoid bloating)
• Nervous system hacks to calm pre-event anxiety and reduce flares
• Why bringing your own snack can be a game-changer
• How to move after meals to support smoother digestion
• Low-FODMAP alcohol options (and what to steer clear of)
• The power of an “exit plan” when you need to step away without guilt
• Mindset shifts to reduce food pressure and enjoy connection
• Gentle gut supports to ease symptoms before and after events
• How to reflect without judgment so every event becomes a learning opportunity

Whether you’ve been caught out before or just want to feel more prepared and confident, this episode is your go-to guide for navigating social life and travel with IBS—without fear, flares, or food anxiety.

🥳 SPECIAL OFFER – LIMITED TIME ONLY FOR MY GUTSY TALKS COMMUNITY! 

Ready to finally beat the bloat and feel confident in your body again?

Join Bloated to Body Confident my signature gut healing course, and get 10% OFF for a limited time!

Use the following codes at check out 

👉GUTSY10 if you're choosing the instalment plan, or 

👉10GUTSY if you're choosing the pay-in-full option.

Rachel’s (she/her) details: Ready To Take Your Next Step To Support Your Gut?

Follow Rachel on Instagram HERE

Watch the FREE Masterclass 'How To Overcome Bloating and IBS Naturally & Eat Your Favourite Foods Without Fear' HERE 

Check out the range of FREE gut health resources HERE 

Work with Rachel HERE 

Support the show

Disclaimer: The information provided on Gutsy Talks is for education and informational purposes only. It is not provided nor intended to substitute for professional advice or care. Please seek the advice of a qualified health care professional in the event you have questions or concerns about your health.

If you’ve ever felt out of control around food, stuck in the binge–restrict cycle, or burdened by body shame — you're not alone. And you’re not broken.

Today’s guest is Stefanie Michele, a Binge Eating Recovery Coach who combines lived experience with an impressive toolkit of professional training. As an Intuitive Eating Counselor, Integrative Nutrition Health Coach, Somatic Experiencing Therapist, and Occupational Therapist, Stefanie supports people to break free from binge eating, regulate their nervous systems, and reclaim peace with food and their bodies.

This episode is a must-listen for anyone who’s felt stuck in disordered eating patterns, even if you’re not sure what to call it.

In this episode, we chat about:

• The difference between comfort eating, binge eating, and binge eating disorder
• Root causes of binge eating (beyond just willpower or emotional eating)
• What happens in the body during a binge: physically, chemically, and emotionally
• The role of trauma, stress, and nervous system dysregulation
• Subtle signs your relationship with food may not be healthy
• Mental vs. physical restriction and how both fuel the binge cycle
• What intuitive eating really is (and how it differs from mindful or clean eating)
• First steps to break the binge–restrict cycle
• How somatic practices and intuitive eating support lasting healing
• Relearning hunger, fullness, and satisfaction cues
• Navigating therapeutic diets (like low FODMAP) without reigniting restriction
• Inner critics, perfectionism, guilt and the role of self-compassion in recovery
• One small, powerful step for anyone feeling stuck or hopeless

Rachel’s (she/her) details: Ready To Take Your Next Step To Support Your Gut?

Follow Rachel on Instagram HERE

Watch the FREE Masterclass 'How To Overcome Bloating and IBS Naturally & Eat Your Favourite Foods Without Fear' HERE 

Check out the range of FREE gut health resources HERE 

Work with Rachel HERE 

Connect With Stefanie (she/her)

Visit Stefanie’s website

Connect with Stefanie on Instagram

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Disclaimer: The information provided on Gutsy Talks is for education and informational purposes only. It is not provided nor intended to substitute for professional advice or care. Please seek the advice of a qualified health care professional in the event you have questions or concerns about your health.

The first 1000 days of life — from conception to around age two — are now recognised as one of the most critical windows for shaping long-term health. And at the heart of that conversation? The infant microbiome.

Today’s guest, Dawn Whitten, is a naturopath, herbalist, and International Board Certified Lactation Consultant with over 20 years of clinical experience in perinatal and early life health. She’s a leading educator, researcher, and clinician dedicated to helping both parents and practitioners understand the microbiome, breastfeeding, and maternal wellbeing on a much deeper level.

Whether you’re navigating this season of life yourself, supporting others through it, or simply curious about the foundations of health, this conversation is packed with science-backed insights and practical takeaways.

In this episode, we chat about:

• Why the first 1000 days are so foundational for lifelong health
• How early microbiome disturbance can influence long-term outcomes
• How the infant microbiome is seeded and shaped at birth
• Impacts of vaginal birth vs. C-section on microbiome development
• The practice of vaginal swabbing for C-section babies
• Key stages of microbiome development in infancy
• Differences between infant and adult microbiomes
• The breastmilk microbiome — what it is and why it matters
• Breastfeeding vs. formula feeding and the effects on microbiome diversity
• Surprising factors that can disrupt an infant’s microbiome
• How to support recovery post-antibiotic use and prevent ongoing gut disruption
• What to consider before giving probiotics or prebiotics to babies
• Dawn’s #1 piece of advice for supporting a healthy infant microbiome

Recommended Resources 

Australian Breastfeeding Association

Rachel’s (she/her) details: Ready To Take Your Next Step To Support Your Gut?

Follow Rachel on Instagram HERE

Watch the FREE Masterclass 'How To Overcome Bloating and IBS Naturally & Eat Your Favourite Foods Without Fear' HERE 

Check out the range of FREE gut health resources HERE 

Work with Rachel HERE 

Connect With Dawn (she/her)

Work with Dawn

Visit The Microbiome Restoration Centre website

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Disclaimer: The information provided on Gutsy Talks is for education and informational purposes only. It is not provided nor intended to substitute for professional advice or care. Please seek the advice of a qualified health care professional in the event you have questions or concerns about your health.

Ever stared down at the toilet bowl and thought… “Is that normal?” If so, this episode is for you.

Today, I’m taking you on a deep dive (pun intended) into one of the most underrated yet powerful tools for understanding your gut: your poo. From sticky floaters to rabbit pellets, mucus, blood, and everything in between—we’re covering it all. Because what ends up in the toilet tells you so much more than you think.

Whether you're dealing with constipation, diarrhoea, or just want to understand what a healthy bowel movement actually looks like (hint: it’s not just about going every day), this episode will help you decode the signs your gut is sending.

In this solo episode, I explore:

• What the Bristol Stool Chart can (and can’t) tell you
• The truth about diarrhoea and constipation
• How to tell if your bloating is really due to a motility disorder, food intolerance, or poor fat absorption
• Red flag symptoms you should never ignore
• The most overlooked reasons your stool looks… strange
• My favourite at-home test to assess gut motility
• Why some poos float, some sink, and what that says about your digestion
• When you need a gastroenterologist—and when a pelvic floor physio, naturopath or nutritionist might help more
• Why laxatives and anti-diarrhoeals aren’t the real solution and what to do instead

Your stool is a mirror of your internal health. It’s not something to be ashamed of, it’s something to learn from.

This episode will help you understand what’s normal, what’s not, and what your body might be trying to tell you, so you can stop guessing and start healing.

🥳 SPECIAL OFFER – LIMITED TIME ONLY FOR MY GUTSY TALKS COMMUNITY! 

Ready to finally beat the bloat and feel confident in your body again?

Join Bloated to Body Confident my signature gut healing course, and get 10% OFF for a limited time!

Use the following codes at check out 

👉GUTSY10 if you're choosing the instalment plan, or 

👉10GUTSY if you're choosing the pay-in-full option.

Rachel’s (she/her) details: Ready To Take Your Next Step To Support Your Gut?

Follow Rachel on Instagram HERE

Watch the FREE Masterclass 'How To Overcome Bloating and IBS Naturally & Eat Your Favourite Foods Without Fear' HERE 

Check out the range of FREE gut health resources HERE 

Work with Rachel HERE 

Support the show

Disclaimer: The information provided on Gutsy Talks is for education and informational purposes only. It is not provided nor intended to substitute for professional advice or care. Please seek the advice of a qualified health care professional in the event you have questions or concerns about your health.