Her Health™ Podcast

Welcome back to another episode of the Her Health™ Podcast by Phytoceutics® — a platform for women to feel supported, informed, and empowered through expert-led conversations on health and wellness.
In this deeply insightful episode, Phytoceutics® CEO and Integrative Nutrition Health Coach Laura Johnston sits down with Dr Jenny Rose, a Psychologist, behavioural expert, neuroscience researcher, and mom, for a powerful conversation on children’s development, attachment, resilience, boundaries, and intentional parenting. From toddlers to teens, this episode unpacks what children truly need at each stage of development — and how parents can show up with confidence (and less guilt).
Together, they dive into:
🧠 Children’s brain development from infancy to adolescence
 🤍Attachment theory explained – and why relationship is everything
🏠 Intentional parenting vs perfection (and why guilt is so common)
🛏️ Co-sleeping, reward charts, preschool & time-outs – rated and unpacked
💊 Omega-3 and magnesium for children’s brain development and sleep
🧸 Why you can’t over-love or over-comfort a baby
🧱Boundaries, co-regulation & emotional validation in early childhood
🔥 Tantrums, meltdowns & how to respond without making things worse
🌱 Building intrinsic motivation, resilience & emotional strength
⌛ Quality vs quantity time – what children actually remember
🎨 Why boredom is essential for creativity and internal motivation
🧩 Supporting children through friendship struggles, rejection & bullying
🧠 Tween & teen brain development – what’s really going on neurologically
📲 Social media, screen exposure & rising teen mental health challenges
👥 The importance of mentors & “safe friends”
📌 TIMESTAMPS:
0:55 – Rapid-fire parenting ratings: co-sleeping, reward charts & more
2:57 – Why time-outs don’t work & the power of co-regulation
5:05 – Omega-3, magnesium & brain development in children
6:39 – Quality vs quantity time with kids
7:44 – Why boredom is essential for development
9:20 – Intrinsic vs extrinsic motivation
12:04 – What intentional parenting really means
14:25 – Letting go of perfection & parental guilt
17:52 – Attachment theory explained
19:18 – Separation anxiety & healthy independence
20:16 – Infancy (0–2): love, responsiveness & brain development
22:30 – Early childhood (2–7): boundaries, tantrums & regulation
27:59 – Tweens (7–12): friendships, resilience & rejection
32:34 – When to step in vs step back (bullying & struggle)
35:07 – Teen years (13–18): listening, boundaries & brain development
38:30 – Why teen behaviour can feel so erratic
39:24 – Mentors, safe friends & mental health support
40:30 – Teenagers’ mental health & social media
41:19 – Scaffolding independence & letting go as parents
43:54 – Jenny’s top tip: perfect parenting does not exist
👉 Subscribe now to join the conversation and never miss an episode of Her Health™.
🎧 Listen to the podcast:
YouTube: https://www.youtube.com/@phytoceutics/videos
Apple Podcasts: https://podcasts.apple.com/za/podcast/her-health-podcast/id1846133718
Amazon: https://a.co/d/85waFiw
💸 Use the code HERHEALTH at checkout on www.phytoceutics.com for 20% off your first order.
📲 Connect with Us:
Dr Jenny Rose | https://www.instagram.com/drjennyrose/
Phytoceutics® | https://www.instagram.com/phytoceutics_za/?hl=en
#HerHealthPodcast #Podcast #IntentionalParenting #ChildDevelopment #AttachmentTheory #ParentingSupport #ResilientKids #WomensHealth #BrainDevelopment #MentalHealthAwareness #Phytoceutics

Welcome back to another episode of the Her Health™ Podcast by Phytoceutics® – a space for women to learn, connect, and be empowered through expert insights into health and well-being throughout all stages of life.
In this episode, Phytoceutics® CEO and Integrative Nutrition Health Coach, Laura Johnston, sits down with Natasha Smit, a Clinical Neuropsychologist, for a fascinating deep dive into the brain – how it develops, how it changes over time, and how we can actively invest in our brain health at every stage of life. From neuroplasticity and dopamine to dementia prevention and children’s brain development, this conversation is packed with practical, science-backed insights every woman (and parent) should know.

Together, they dive into:
💊 Rapid-fire ratings on brain tools & supplements:
Omega-3, exercise, cold therapy, melatonin, PQQ, NMN, dopamine detoxes & more
🧠 How the brain develops from birth through adulthood
🔄 Neuroplasticity: how the brain can rewire and change at any age
📊 The shocking dementia statistic – and why lifestyle matters decades earlier
😴 Why sleep is the number one non-negotiable for brain health
🏃‍♀️ Exercise, blood flow & why movement fuels cognition
🥑 Diet for the brain: fats, protein, inflammation & nutrient deficiencies
📵 Dopamine dumps vs dopamine drips – and how social media hijacks the brain
🧩 The 63-day rule for habit change and rewiring your brain
👶 How children’s brains develop (and why early years matter most)
🌈 Neurodivergence, early intervention & setting children up for success
🌅 Negativity bias, mindset & retraining your brain for well-being
🍄 Can psychedelics really benefit your brain? 
 
📌 TIMESTAMPS:
0:55 – Rapid-fire brain & supplement ratings
3:08 – Dementia risk & why brain health starts early
3:44 – Why investing in your brain matters
5:07 – Sleep, exercise & lifestyle foundations
8:00 – Diet, inflammation & the cost of nutrient deficiency
9:24 – The 63-day rule & neuroplasticity explained
11:35 – Building cognitive reserve & lifelong learning
12:08 – How children’s brains develop
13:37 – Parenting, stimulation & early brain foundations
15:35 – Screen time, dopamine & boredom
17:07 – Neurodivergence & early intervention
19:12 – Teen brains, pruning & executive function
21:00 – Dopamine dumps vs dopamine drips
23:04 – Negativity bias & rewiring thought patterns
24:59 – How to rewire your brain for positive thinking & habits
25:52 – One key tip to foster your relationship with your brain
27:35 – Brain fog explained

👉 Subscribe now to join the conversation and never miss an episode of Her Health™

🎧Listen to the podcast:
YouTube: https://youtu.be/2FYKELcfWFM
Apple Podcasts: https://podcasts.apple.com/gb/podcast/ep-6-neuroplasticity-rewiring-your-brain-her-health/id1846133718?i=1000744040982
Amazon: https://music.amazon.co.uk/podcasts/89df8e78-60a1-46f3-88fd-66551e317339/episodes/3c437c15-79d5-43c3-b4bc-97a610f8c0c1/her-health%E2%84%A2-podcast-ep-6-neuroplasticity-rewiring-your-brain-%E2%80%93-her-health%E2%84%A2-podcast

💸 Use the code HERHEALTH at checkout on www.phytoceutics.com
for 20% off your first order.

📲 Connect with Us:
Natasha Smit | ⁠https://www.njsmit.com/⁠
Phytoceutics® | ⁠https://www.instagram.com/phytoceutics_za/?hl=en⁠

#HerHealthPodcast #Phytoceutics #BrainHealth #Neuroplasticity #DementiaPrevention #WomensHealth #MentalWellBeing #Parenting #Neurodiversity #Dopamine #SleepHealth #HealthyAgeing #WellnessJourney

Welcome back to another episode of the Her Health™ Podcast by Phytoceutics® – a space for women to learn, connect, and be empowered through expert insights into health, performance, and healthy ageing.

In this episode, Phytoceutics® CEO and Integrative Nutrition Health Coach, Laura Johnston, sits down with Rene Naylor, physiotherapist and performance strategist, to unpack what elite sport can teach us about injury prevention, recovery, resilience, and staying strong and fit at every stage of life. Drawing on her years working with the Springbok Rugby Team, including their historic 2019 World Cup victory, Rene shares powerful lessons that go far beyond the rugby field.

Together, they dive into:
🩺 What a performance strategist really does
 💊 Rapid-fire ratings on recovery tools & supplements: Cold plunges, saunas, red light therapy, Omega-3s, magnesium, collagen, peptides, adaptogens & more
🏉 Behind the scenes of working with the Springbok Rugby Team
🛡️ Injury prevention strategies for elite athletes – and everyday women
😴 Why sleep is the foundation of recovery, performance, and fitness
🏋🏼 The importance of strength training for women as we age
🧠 Warrior mindset, resilience, and team culture in high-performance environments
🔥 How stress, training load, and recovery impact injury risk
👩‍⚕️ Training considerations for women in their 20s, 30s, 40s & beyond
...and more!

📌 TIMESTAMPS:
0:54 – Rapid-fire recovery & supplement ratings
3:51 – Lessons from elite performance & leadership
7:31 – Injury prevention: what really matters
9:24 – Sleep, hydration, nutrition & recovery basics for women
9:56 – Strength vs cardio: finding the right balance
11:56 – Training routines through your 20's, 30's, 40's and beyond
13:51 – Rene’s personal training & supplement routine
16:23 – Nutrition strategies in elite rugby
18:08 – Sleep tracking & injury risk
20:16 – Women in leadership & resilience
22:25 – Trauma, mindset & high performance
24:14 – Recovery for real life, not elite sport
27:49 – Rene's advice to women at every stage
30:39 – The power of mentors & community
31:45 – Final advice: listen to your body
👉 Subscribe now to join the conversation and never miss an episode of Her Health™.
🎧 Listen to the podcast:
YouTube: https://youtu.be/b0xmHU4pr7Q
Apple Podcasts: https://podcasts.apple.com/gb/podcast/her-health-podcast/id1846133718?i=1000741324754
Amazon: https://music.amazon.co.uk/podcasts/89df8e78-60a1-46f3-88fd-66551e317339/episodes/e1dee349-e089-42df-8a37-96268b63f5c1/her-health%E2%84%A2-podcast-ep-5-building-resilience-women%E2%80%99s-fitness-recovery---her-health%E2%84%A2-podcast

💸 Use the code HERHEALTH at checkout on www.phytoceutics.com for 20% off your first order.

📲 Connect with Us:
Rene Naylor | https://www.instagram.com/rene_naylor/?hl=en
Phytoceutics® | https://www.instagram.com/phytoceutics_za/?hl=en

#HerHealthPodcast #Phytoceutics #WomensHealth #InjuryPrevention #StrengthTraining #Recovery #SleepHealth #HormoneHealth #Menopause #Exercise #WomenInSport #Leadership #Resilience #WellnessJourney

Welcome back to the Her Health™ Podcast by Phytoceutics® – a space for women to learn, connect, and be empowered through expert insights into health and wellness.
In this episode, Phytoceutics® CEO Laura Johnston sits down with Dr. Ledivia Strauss, a medical doctor with a special interest in integrative medicine, to explore the foundations of hormonal health – and how understanding your hormones can transform your energy, mood, metabolism, and overall well-being.

Together, they dive into:
💛 Why your menstrual cycle is considered your “fifth vital sign”
🧬 The roles of oestrogen, progesterone, and testosterone in women’s health
📉 Why missing periods (amenorrhea) is a major red flag
💊 The truth about hormonal contraception and what it really does
🔥 How stress, training, and undereating disrupt your hormones
🌡️ What’s happening during PMS, perimenopause & menopause
🥶 The benefits and limitations of cold plunging, fasting & sauna use
👉 Rapid-fire supplement ratings: Omega-3, Probiotics, Ashwagandha, Sulforaphane, Berberine, Magnesium L-Threonate & more

📌 TIMESTAMPS:
1:09 – Rapid fire: Hormone-supporting supplement ratings
4:13 – What are hormones?
5:00 – Understanding oestrogen, progesterone & testosterone and other hormones
6:34 – Why women need testosterone
7:11 – When a missing period becomes a medical concern
8:12 – What is a "normal" menstrual cycle?
9:48 – Hormonal contraception: what women should know
16:22 – Cold plunging for women: what the science says
17:40 – Exercise and nutrition for each phase of your cycle
20:23 – The benefits of saunas for detoxification
21:55 – How stress affects your hormones & what you can do about it
26:59 – The phases of the menstrual cycle
29:05 – Understanding peri/menopause and how it affects your hormones
30:19 – Hormone replacement therapy (HRT) and breast cancer risk
32:29– How to know if you're reaching perimenopause
34:30 – Tips to promote hormonal health throughout all stages of life

👉 Subscribe now to join the conversation and never miss an episode.

🎧 Listen to the podcast:
YouTube: https://youtu.be/JGc8wA4iUXc
Apple Podcasts: https://podcasts.apple.com/gb/podcast/her-health-podcast/id1846133718?i=1000738438656
Amazon: https://music.amazon.co.uk/podcasts/89df8e78-60a1-46f3-88fd-66551e317339/episodes/c3857aa7-3696-465e-b90c-fd3fc31153cc/her-health%E2%84%A2-podcast-ep-4-unlocking-hormonal-health---her-health%E2%84%A2-podcast

💸 Use the code HERHEALTH at checkout on www.phytoceutics.com for 20% off your first order.

📲 Connect with Us:
Dr. Ledivia Strauss | https://www.instagram.com/drlediviastrauss/?hl=en
Phytoceutics® | https://www.instagram.com/phytoceutics_za/?hl=en

This content is for informational purposes only and does not constitute medical advice. Always consult with your healthcare provider before starting any new supplement, especially if you are pregnant, nursing, have a medical condition, or are taking prescription or chronic medication.

#HerHealthPodcast #Phytoceutics #WomensHealth #HormoneHealth #MenstrualHealth #Contraception #MetabolicHealth #PMS #Perimenopause #Menopause #CycleSyncing #Supplements #WellnessJourney

Welcome back to the third episode of the Her Health™ Podcast by Phytoceutics® – a space for women to learn, connect, and be empowered through expert insights into health and wellness.

In this episode, Phytoceutics® CEO and Integrative Nutrition Health Coach, Laura Johnston, sits down with Dr. Tracy Flowers, a GP and Functional Medicine Practitioner with a special interest in women’s health, to explore the science of sleep – and how improving your rest can transform your energy, mood, and overall well-being.
Together, they dive into:

💤 Why sleep is foundational for overall health
🌙 The difference between deep, REM, and light sleep
🛌 Dr. Flowers’ Four S’s for better sleep: Sight & Screens, Substances, Sameness, and Stress
🫖 Natural supports like magnesium and apigenin for deep, restorative rest
💬 How to build a nighttime routine that actually works

📌 TIMESTAMPS:

1:00 – Sleep: Rapid Fire Ratings
2:52 – Why sleep is foundational for health
5:18 – What is disordered sleep and how to manage it
7:57 – Circadian rhythm and light exposure
9:41 – The stages of sleep explained
12:35 – Sleep needs and sleep deterioration as you age
14:32 – Dr. Flowers’ Four S’s for Better Sleep
17:27 – The power of a cool environment for sleep quality
20:52 – Supplements that support relaxation and deep sleep
24:00 – Laura’s ultimate sleep stack: Bettersleep™, Magnesium L-Threonate & Apigenin
25:10 – Creating sustainable bedtime habits
25:58 – Can you catch up on sleep debt?
27:41 – Should you be napping?
29:24 – What makes a night owl and an early bird: Individual chronotypes

👉 Subscribe now to join the conversation and never miss an episode.

🎧 Listen to the podcast:
YouTube: https://www.youtube.com/watch?v=CRLzpPMggrc
Apple Podcasts: https://podcasts.apple.com/us/podcast/her-health-podcast/id1846133718
Amazon: https://music.amazon.co.uk/podcasts/89df8e78-60a1-46f3-88fd-66551e317339/her-health%E2%84%A2-podcast

💸 Use the code HERHEALTH at checkout on www.phytoceutics.com
for 20% off your first order.

📲 Connect with Us:
Dr. Tracy Flowers | https://www.instagram.com/drtracyleeflowers/?hl=en
Phytoceutics® | https://www.instagram.com/phytoceutics_za/?hl=en

This content is for informational purposes only and does not constitute medical advice. Always consult with your healthcare provider before starting any new supplement, especially if you are pregnant, nursing, have a medical condition, or are taking prescription or chronic medication.

#HerHealthPodcast #Phytoceutics #WomensHealth #Sleep #BetterSleep #Energy #MagnesiumLThreonate #Apigenin #FunctionalMedicine #WellnessJourney