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

Connect with Sandra (she/her)

Connect with Sandra on Instagram

Work with Sandra

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?

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 Dr. Anna (she/her)

Connect with Dr. Anna on Instagram

Visit Dr. Anna's Website

Visit the Lucidum Medicinals Website

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

Discount

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

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.