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 

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

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

Connect with Dawn on Instagram

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 

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 Luka McCabe — founder and director of Boob to Food, and best-selling author of Milk to Meals. With a background as a registered midwife and nurse, Luka blends expert clinical knowledge with her own experience as a mum of three to guide caregivers through one of the most important (and overwhelming!) stages of parenting: introducing solids.

Luka created Boob to Food to inspire, educate, and empower parents to feel confident about their baby’s transition from milk to meals. Today, she’s here to break down everything from allergy prevention to baby-led weaning vs. spoon-feeding, all through the lens of gut health, immune development and real-life practicality.

In this episode, we chat about:

• How long breastfeeding is recommended for gut and allergy support
• The “gut-immune window” and ideal timing for starting solids
• Developmental signs of readiness beyond just age
• How solids timing impacts allergy risk
• The latest research on early allergen introduction (like peanuts, eggs, dairy)
• How to safely introduce allergenic foods and respond to reactions
• The difference between CMPA, CMPI, soy allergy and food intolerances
• First foods that support microbiome diversity and gut health
• Baby-led weaning vs. spoon-feeding — how to choose what’s right for your baby
• Whether to offer a wide variety of foods early or keep it simple
• Outdated myths still circulating about food introduction and gut health
• Supportive advice for first-time parents feeling overwhelmed
• Luka’s #1 message for parents navigating solids, gut health and allergies

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 Luka (she/her)

Visit The Boob To Food website

Connect with Luka and Boob To Food on Instagram

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 Sage King — a Naturopath, Nutritionist, educator, and advocate shaking up the world of inclusive reproductive healthcare. Sage offers evidence-based, trauma-informed naturopathic care with a deep commitment to creating safe, accessible spaces for LGBTQIA+, neurodivergent, and sex worker communities.

Sage brings a broad, nuanced lens to complex health topics, and today we’re diving into one that’s often overlooked: the connection between hormones and histamine. If you’ve experienced symptoms like PMS, migraines, or anxiety that don’t seem to fit the usual hormonal picture, this episode may give you the missing piece of the puzzle.

In this episode, we chat about:

• What histamine is and its roles beyond allergic reactions
• How histamine is produced and regulated in the body
• Histamine intolerance, sensitivity, excess and MCAS
• Common symptoms of histamine issues and why they’re often misdiagnosed
• The gut microbiome’s influence on histamine levels
• How oestrogen and histamine interact
• The role of histamine in reproductive health conditions
• Whether to target histamine, oestrogen, or both in treatment
• The pros and cons of antihistamines
• Testing challenges around histamine intolerance
• How diet, supplements and herbs can help
• Practical tips to manage symptoms while waiting for support
• Sage’s #1 piece of advice for navigating hormonal and histamine 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 Sage (she/her)

Connect with Sage on Instagram

Work with Sage

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 Cyndi O’Meara, a trailblazing nutritionist, TEDx speaker, best-selling author, filmmaker, and founder of Changing Habits. With a background in both nutrition and anthropology, Cyndi has spent decades uncovering the truth behind our food system. She’s a passionate advocate for real food, food education, and empowering people to make informed choices about what they eat.

We dive into what’s really hiding in our food, how it could be affecting your gut health and overall wellbeing, and how to cut through marketing fluff and industry jargon to protect yourself and your family. If you’ve ever felt confused or overwhelmed by food labels, additives, or conflicting advice online, this episode will leave you feeling clear, confident and empowered.

In this episode, we chat about:

• What “real food” actually means and how it compares to processed and ultra processed foods
• How these foods affect your gut and microbiome
• Additives and preservatives that may be harming your gut health
• Emulsifiers, gums, and thickeners — are they harmless or harmful?
• The latest research on food additives and which ones to watch out for
• Cyndi’s take on seed oils and their role in gut inflammation
• What glyphosate is and how it might be impacting your gut and microbiome
• Whether organic food is really better for your gut health and when it’s worth the investment
• Non-GMO labels — should you care?
• How to read food labels and spot the red flags
• Words on packaging that sound healthy but can be misleading
• The link between food and mental health and surprising foods that can influence it
• Cyndi’s #1 tip for improving your diet and supporting your gut

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 enjoy food without IBS or bloating holding you back' HERE 

Check out the range of FREE gut health resources HERE 

Work with Rachel HERE 

Connect with Cyndi (she/her)

Connect with Cyndi on Instagram

Visit Cyndi’s website

Visit The Nutrition Academy

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.

Have you ever felt like your bloating is just something you have to live with? That it’s normal to be uncomfortable after meals, to avoid certain foods, or to go days without a bowel movement? If so, this episode is for you.

Today, I’m diving into one of my all-time favourite topics—bloating—and why the advice you've been given about it is often wrong, outdated, or just plain unhelpful. I'm sharing the exact holistic strategy I’ve used with hundreds of my clients to finally break free from bloating and all the confusion that comes with it.

In this solo episode, I explore:

• Why bloating is so common and how it impacts your energy, confidence, and quality of life
• The two paths people often find themselves on: stuck in confusion or empowered with clarity
• Why one-size-fits-all protocols don’t work (and what does instead)
• The outdated advice I bet you’ve been given and why it’s keeping you stuck
• What holistic healing from bloating really looks like
• My 10-part framework that gets to the root cause and helps you reclaim your food and body confidence
• Why healing isn’t about being perfect—it’s about being strategic
• What it actually takes to stop managing your symptoms… and start living symptom-free

If you’re sick of the bloated belly, the food fear, the endless googling and trial-and-error—and you're ready for lasting relief—this episode will help you understand why you're stuck and how to finally move forward.

This is the foundational episode I wish every gut health sufferer could hear. Don’t miss it.

🥳 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 

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.

Today’s guest is Dr. Allison Siebecker, the renowned 'Queen of SIBO'. She is a naturopathic physician, award-winning author, clinician and educator, and this week she joins me to unpack one of the most important (but often overlooked) pieces of the gut health puzzle: motility. We explore the migrating motor complex (MMC), why it matters, and how poor motility can contribute to chronic conditions like SIBO. Dr. Siebecker shares her personal journey to working in the SIBO space, explains how to spot motility issues, and so much more. If you're struggling with gut symptoms, this episode is a must-listen for expert insight into how your gut motility might just be the missing piece.

In this episode, we chat about:

• Dr. Siebecker’s own journey with gut health
• What motility is and how it’s linked to small intestinal bacterial overgrowth
• How the migrating motor complex works
• Red flag symptoms that may indicate a motility issue
• Risk factors for developing issues with MMC 
• Testing the MMC function
• Using prokinetics to treat MMC dysfunction
• The difference between a laxative and prokinetics
• How fasting can be used for MMC support
• Healing nerve regeneration 
• Dr. Siebecker’s advice if you think you have a gut motility issue

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 enjoy food without IBS or bloating holding you back' HERE 

Check out the range of FREE gut health resources HERE 

Work with Rachel HERE 

Connect With Dr Siebecker (she/her)

Check out Dr Siebecker’s SIBO Recovery Roadmap Course

Visit Dr. Siebecker's website

Connect with Dr. Siebecker on YouTube

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 Isabella Lees-Trinca, a physiotherapist specialising in pelvic floor rehabilitation and gut health, with a mission to bring lasting relief to her patients. Issy helps to shine a light on the often-overlooked connection between gut health and pelvic floor function and explains the mechanisms behind how the pelvic floor plays a vital role in digestion and bowel habits as we explore signs of dysfunction and what a pelvic floor assessment actually involves, and much more!

In this episode, we chat about:

• What the pelvic floor is and its role in the body
• The link between the pelvic floor muscles and gut health
• Signs that pelvic floor issues may be at play
• How dysfunction can cause bowel evacuation issues
• Tight vs weak pelvic floor muscles
• What to expect from a pelvic floor assessment
• Using the rectal balloon biofeedback assessment technique
• Gut conditions that may benefit from pelvic floor therapy
• Issy’s pelvic floor exercise tips
• What to look for when booking in with a pelvic floor physio
• How to improve your morning routine for better bowel movements

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 enjoy food without IBS or bloating holding you back' HERE 

Check out the range of FREE gut health resources HERE 

Work with Rachel HERE 

Connect With Isabella (she/her)

Find out more about Issy or book an appointment

Check out the resources Issy mentioned:

The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel Van Der Kolk

Continence Health Australia: Find a CFA Physiotherapist

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.