Podcast Host: Rochelle Waite, Founder of ThriveHer

Episode Summary:

In this episode of the ThriveHer Podcast, Rochelle Waite takes you through the transformative power of creating a daily self-care ritual that’s practical, sustainable, and incredibly effective. This episode is for anyone who feels overwhelmed, exhausted, or as if self-care is always at the bottom of the priority list. Discover why small, consistent acts of self-care are essential to mental, physical, and emotional well-being. Through real-life stories, science-backed research, and practical tools, Rochelle shows you how to build a daily self-care practice that fits seamlessly into your life.

Key Takeaways:

• Fit Your Own Oxygen Mask First: Self-care isn’t selfish—it’s essential. Rochelle shares a powerful story of a high-achieving entrepreneur who realized the importance of self-care the hard way. This example illustrates why avoiding self-care impacts energy, productivity, and overall well-being.
• The Science Behind a Daily Ritual: Research from Harvard Medical School reveals that just 10 minutes of mindfulness or self-care practices daily can significantly reduce cortisol, improving both mental and physical health.
• Creating Your Self-Care Ritual: Rochelle provides practical tips on crafting a routine that includes key elements like setting a morning intention, nourishing the body with the right foods, and establishing boundaries.
• The Power of Consistency: Small, daily actions can lead to lasting transformation. Drawing on the philosophy of Kaizen—continuous improvement through small steps—Rochelle explains why consistency is crucial, supported by research from University College London showing it takes about 66 days to form a habit.

Why You Should Listen:

• If you feel like you’re constantly running on empty, this episode will provide actionable insights to help you prioritize your well-being.
• Rochelle blends science and storytelling to illustrate the impact of stress management and self-care.
• Walk away with an actionable plan for integrating simple self-care practices into your busy schedule.

Research References for the Science Enthusiasts:

• Harvard Medical School – Mindfulness for Stress Reduction: Harvard Health Publishing. “Mindfulness Meditation: A Proven Way to Reduce Stress.” Available at: Harvard Health
• Health Psychology Journal – Cortisol Reduction and Well-Being: Goyal, M., et al. (2014). "Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis." JAMA Internal Medicine. DOI: 10.1001/jamainternmed.2013.13018
• American Psychological Association – Chronic Stress in Women: “Stress in America: Women Bear the Brunt of Caregiving Stress.” Available at: APA
• University College London – Habit Formation and Consistency: Lally, P., et al. (2010). "How Are Habits Formed: Modelling Habit Formation in the Real World." European Journal of Social Psychology, 40(6), 998–1009. DOI: 10.1002/ejsp.674

Links and Resources:

• Join the ThriveHer Tribe on Facebook for ongoing support, accountability, and connection with like-minded women: ThriveHer Facebook Group
• Explore ThriveHer’s transformative programs and resources at www.thriveher.vip
• Connect and stay inspired:

In this myth-busting episode of the ThriveHer Podcast, Rochelle Waite challenges the conventional advice on bone health, particularly for women in perimenopause and menopause. While calcium and vitamin D3 are commonly prescribed to protect bones, Rochelle reveals why these alone may be incomplete—and potentially harmful. She explains the critical roles of vitamin K2 and magnesium in directing calcium to the bones and preventing it from calcifying in the arteries.

Listeners will gain insights into the full picture of bone health and learn how to ask the right questions to advocate for comprehensive care that supports both bone and heart health.

1. Calcium and D3 Alone Aren’t Enough: Without vitamin K2, calcium can contribute to arterial calcification, increasing cardiovascular risks. K2 ensures calcium goes to bones, not arteries.
2. The Role of Magnesium: Magnesium is essential for balancing calcium. Without it, calcium can’t be used effectively and may cause muscle cramps, fatigue, and other issues.
3. Vitamin D3 and Heart Health: While D3 is crucial for calcium absorption, it also impacts immune function, mood, and heart health. Low D3 levels are linked to a 50% higher risk of cardiovascular disease.
4. Advocating for Complete Health: Rochelle encourages listeners to ask their doctors about including K2 and magnesium alongside calcium and D3 for a more holistic approach to bone and cardiovascular health.

If you’ve been told to take calcium and D3 without understanding the roles of K2 and magnesium, this episode will empower you with the knowledge to ask better questions. Rochelle uncovers the often-overlooked connections between bone and heart health and explains why standard calcium and D3 recommendations may fall short.

"Why Calcium and D3 Aren’t Enough for Bone Health | ThriveHer Podcast"

• Vitamin K2 and Calcium: Studies show K2 activates proteins that direct calcium to bones and prevent arterial calcification. PubMed Reference: The Role of Vitamin K2 in Vascular Health
• Vitamin D Deficiency and Cardiovascular Health: Research links low vitamin D to higher cardiovascular risk, especially in postmenopausal women. Endocrine Society Review
• Prevalence of Vitamin D Deficiency: 31% of Australian adults and 42% of U.S. adults are vitamin D deficient, with higher rates in African American and Hispanic populations. BMC Nutrition Study

Take control of your bone and heart health by asking the right questions! Don’t stop at calcium and D3—talk to your doctor about adding K2 and magnesium. Join our ThriveHer Tribe on Facebook here or connect in our LinkedIn Group here to share your journey with like-minded women.

Next week, Rochelle shares her top strategies for building a daily self-care ritual that fits into even the busiest schedules in Revive and Thrive: Your Daily Self-Care Ritual. Don’t miss it if you’re ready to prioritize self-care in a way that’s powerful, sustainable, and guilt-free.

Host: Rochelle Waite, Founder of ThriveHer

Duration: Approx. 22 minutes

In this episode of the ThriveHer Podcast, Rochelle Waite explores how practicing gratitude can transform your well-being, relationships, and even your professional success. Gratitude is more than just saying 'thank you'—it’s a powerful mindset shift that rewires your brain, reduces stress, and builds emotional resilience.

We break down the science behind how gratitude impacts your brain and body, discuss practical techniques for integrating gratitude into your daily routine, and explore how gratitude can strengthen your personal and professional relationships.

By the end of this episode, you’ll have actionable steps to make gratitude a regular part of your life, plus insights into how small moments of appreciation can lead to big, positive changes in both your personal life and career.

• What is Gratitude? It’s not just about acknowledging big wins, but about recognizing and appreciating small, everyday moments that often go unnoticed. These small acts of gratitude can change your mindset, increase resilience, and improve your emotional well-being.
• The Science Behind Gratitude: Gratitude isn’t just an emotional experience, it’s a biological one. Regular practice strengthens neural pathways, boosts dopamine and serotonin levels, and helps reduce cortisol, the stress hormone. This practice leads to better mental and physical health.
• How Gratitude Affects Relationships: Regular expressions of gratitude foster stronger, more connected relationships. Whether it’s in your personal or professional life, showing appreciation creates a positive feedback loop of trust, respect, and mutual support.
• Practical Gratitude Techniques:
• Gratitude Journaling: Writing down three things you’re grateful for each day.
• Gratitude Affirmations: Starting the day with affirmations to set a positive tone.
• Expressing Gratitude to Others: Strengthening relationships with genuine thanks.
• Gratitude Visualization: Recalling moments of gratitude to shift your mindset and mood instantly.
• Gratitude in the Workplace: Gratitude fosters collaboration, engagement, and higher productivity in teams. Companies like Zappos and Southwest Airlines have built cultures of gratitude, leading to happier, more loyal employees.
• Overcoming Gratitude Challenges: It’s not always easy to feel grateful, especially during tough times. But focusing on small, positive moments—even on the hardest days—can help shift your perspective.

• “Gratitude is more than just a quick ‘thank you.’ It’s a mindset shift that has the power to reshape how you see the world, how you manage stress, and how you build success.”
• “Practicing gratitude isn’t just about feeling good in the moment—it’s about rewiring your brain to focus on positive patterns, even when life throws challenges your way.”
• “Gratitude isn’t just a personal practice—it’s a professional tool. Teams that foster a culture of gratitude are more engaged, communicate better, and perform at higher levels.”

1. Join the ThriveHer Tribe’s 7-Day Gratitude Challenge!
2. Jump into our ThriveHer Tribe on Facebook and take part in our 7-Day Gratitude Challenge. Share what you’re grateful for, and let’s create a ripple effect of positivity in the...