Ep. 13: Diet, Decoded: Veganism, Gut Health & Nutrient Deficiency

Welcome back to another episode of the Her Health™ Podcast by Phytoceutics® – a space for women to feel informed, empowered, and supported through science-led conversations on modern health and well-being.In this episode, Phytoceutics® CEO and Integrative Nutrition Health Coach Laura Johnston sits down with Jessica Kotlowitz (The Green Dietitian) – a registered dietitian with a special interest in vegan and vegetarian diets and holistic nutrition therapy.Together, they unpack the complexities of modern nutrition – from veganism and gut health to weight, hormones, and the pressure of conflicting diet trends – and why there is no one-size-fits-all approach to eating well.Together, they dive into:🌱 Plant-based diets – why it doesn’t have to be all-or-nothing🧠 The connection between diet, gut health, skin, mood & overall well-being🫘 Why legumes are powerful for gut health – and how to reduce bloating⚖️ Protein myths, diet trends & the nuance of modern nutrition advice🩸 Iron deficiency in women – risk factors, symptoms & what to watch💊 Why vitamin B12 is non-negotiable on a vegan diet🥗 What a balanced plant-based day actually looks like🧠 ADHD, appetite & navigating nutrition for neurodiverse children🍽️ Picky eating – and the “division of responsibility” approach⚖️ Weight set point theory – and why postpartum weight loss is complex🔥 Why restrictive dieting and extreme calorie deficits don’t work long-term⌛ Fasting, hormones & why it may not suit all women☕ Coffee vs matcha – and the impact on gut health & iron absorption🧪 Key nutrients to test: iron, vitamin D, B12 & zinc✨ Building a sustainable, personalised approach to nutrition📌 TIMESTAMPS:0:38 – Rapid-fire: B12, protein, fasting & fibre2:11 – Jessica’s journey to plant-based eating4:03 – Transitioning gradually vs going fully vegan5:29 – Skin, gut health & energy improvements6:00 – What Jessica eats in a typical day7:18 – Mock meats vs whole foods7:58 – Protein, carbs & diet confusion explained9:17 – Gut health, bloating & legumes10:43 – Probiotics and microbiome adaptation11:00 – Iron deficiency in women12:13 – Breastfeeding, weight & nutrition16:00 – Postpartum hair loss & nutrient deficiencies17:05 – Why B12 supplementation is essential19:10 – ADHD, appetite & nutrition for kids20:35 – Picky eating & intuitive eating in children26:05 – Weight set point theory explained28:03 – Sustainable weight loss strategies29:20 – Fasting & female hormone health30:54 – Snacking vs meals – what works best33:11 – Are gut issues genetic?34:47 – Supplements when trying to conceive37:24 – Coffee vs matcha for gut health38:37 – Gut health red flags to look out for👉 Subscribe now to join the conversation and never miss an episode of Her Health™.🎧 Listen to the podcastYoutube: https://youtube.com/playlist?list=PLwSV4nfoG5srNlzSA9KkGZWhktX6Rh9Oc&si=Reg7WgkUXiAf9VBD Apple Podcasts: https://podcasts.apple.com/za/podcast/her-health-podcast/id1846133718Amazon: https://music.amazon.com/podcasts/89df8e78-60a1-46f3-88fd-66551e317339/her-health%E2%84%A2-podcast 💸 Use the code HERHEALTH at checkout on www.phytoceutics.comfor 20% off your first order.📲 Connect with Us:Jessica Kotlowitz (The Green Dietitian) | https://www.instagram.com/the_green_dietitian/?hl=enPhytoceutics® | https://www.instagram.com/phytoceutics_za/?hl=en#HerHealthPodcast #PlantBasedNutrition #GutHealth #VeganDiet #WomensHealth #NutritionScience #IronDeficiency #B12 #PostpartumHealth #ADHDNutrition #HealthyHabits #Podcast