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...

Episode Summary: In today’s episode, we dive into one of the most misunderstood topics in women’s health—Hormone Replacement Therapy (HRT). For over two decades, women have been led to believe that HRT is dangerous, thanks to a flawed 2002 study and sensationalized media coverage. But what if much of that fear was based on misrepresented data?

We unpack the real story behind HRT and explore how it can be a safe and effective way to manage menopausal symptoms while protecting your long-term health—when used correctly. If you’ve been hesitant about hormone therapy or were taken off HRT years ago, this episode will give you the facts, so you can make informed decisions about your health.

Key Takeaways:

• The 2002 Women’s Health Initiative (WHI) Study: The flawed study that sparked global fear around HRT primarily involved women over 60 with pre-existing health conditions, leading to misrepresented risks for younger women in early menopause.
• Benefits of HRT: When started between ages 50-59 or within 10 years of menopause, HRT can significantly reduce the risk of osteoporosis, cardiovascular disease, and even cognitive decline, including Alzheimer’s disease.
• Understanding the Risks: Not all hormone therapies are created equal. Transdermal estrogen and bioidentical progesterone offer a safer alternative to older, synthetic forms of HRT, with fewer risks like blood clots or breast cancer.
• The Shift to Menopausal Hormone Therapy (MHT): A change in terminology better reflects the therapeutic role of hormone therapy, focusing on managing menopausal symptoms and protecting long-term health, rather than "replacing" hormones to premenopausal levels.
• Bioidentical Hormones: Bioidentical hormones are chemically identical to the ones your body produces naturally, making them safer and better tolerated than synthetic alternatives.

Call to Action: If you’re considering hormone therapy, consult with a healthcare provider who specializes in women’s health and understands the nuances of HRT. Need help finding the right specialist? At ThriveHer, we can guide you toward expert care that’s tailored to your unique needs.

Step into the ThriveHer LIFE Masterclass and get ready to dream bigger, reach higher, and exceed every expectation you have for your health and life. This isn’t just another masterclass—it’s a catalyst for transformation. Learn the science, master the strategies, and uncover the tools that will empower you to navigate perimenopause and beyond with strength, purpose, and vision.👉 Reserve your place: www.linktr.ee/thriveherhealth

If you’re ready to elevate your life, break barriers, and redefine what’s possible, this is your moment. Join us and take the first step toward living your most vibrant, unstoppable life. #ThriveHerRevolution #RedefinePerimenopause

Next Week’s Episode: The Power of Gratitude: Cultivating a Positive Mindset for Well-being and Success

Next week, we’re redefining gratitude as a potent force for transformation. This isn’t superficial positivity—it's a strategic shift that rewires your mindset, amplifies resilience, and propels you toward extraordinary success. We’ll dissect the science, unlock high-impact techniques, and reveal how gratitude serves as a powerful catalyst for change in your personal and professional spheres. If you’re ready to elevate beyond conventional limits, don’t miss this episode.

1. The Journal of the American Medical Association (JAMA). Hormone Replacement Therapy and Cardiovascular Health in Women: A Reappraisal Based on Current Evidence. Available from:

In this episode, we explore the psychology behind why we often find ourselves stuck in inaction, even when we know what to do. Rochelle breaks down the common barriers that hold us back—like decision fatigue, fear of failure, and the status quo bias—and offers practical strategies to overcome them. Through real-life stories and psychological insights, you’ll learn how to start taking action today, no matter how small the step.

• Decision Fatigue: We make thousands of decisions every day, which leads to mental exhaustion. By the end of the day, we default to the easiest option, which often leads to inaction or unhealthy choices.
• Fear of Failure: Psychologist Carol Dweck's concept of the fixed mindset explains how fear of failure can prevent us from even starting. By shifting to a growth mindset, we can see failure as a learning opportunity.
• Status Quo Bias: Our brains are wired to stick with what’s comfortable, even when it’s not serving us. Staying stuck is a choice, but so is moving forward.
• Actionable Strategies: From the 5-Second Rule by Mel Robbins to the importance of small wins, Rochelle shares research-backed tools to help you break through barriers and take small steps toward your goals.

1. Decision Fatigue: Roy Baumeister’s research shows how decision fatigue impacts our ability to make good choices by the end of the day.

• Read more: NY Times article on Decision Fatigue

1. Fear of Failure and Growth Mindset: Carol Dweck’s research on fixed vs. growth mindsets shows how embracing challenges and seeing failure as a part of growth can help us take action.

• Learn more: Carol Dweck’s Growth Mindset

1. Status Quo Bias: This cognitive bias explains why we often stick with what feels familiar, even when it’s not working for us.

• Find out more: Understanding Status Quo Bias

1. Small Wins and the Progress Principle: Research by Teresa Amabile shows that small, consistent progress builds momentum and leads to bigger success.

• More on this: The Power of Small Wins – Harvard Business Review

1. The 5-Second Rule: Mel Robbins’ simple but powerful rule helps us bypass overthinking and hesitation by taking immediate action.

• Discover the 5-Second Rule: Mel Robbins - The 5-Second Rule

1. Implementation Intentions: Peter Gollwitzer’s research demonstrates how creating “if-then” plans makes it easier to follow through on your goals.

• Learn about Implementation Intentions: Psychology Today: Implementation Intentions

If today’s episode got you thinking about how to move from intention to action, it’s time to take the next step by joining the free ThriveHer LIFE masterclass.

In this masterclass, you’ll:

• Learn how to embrace change with confidence.
• Reflect on what’s been holding you back and start building a health strategy that works for your life.
• Discover how small, consistent steps can create lasting transformation in your health, mindset, and overall life.
• Receive support from the ThriveHer community every step of the way.

Sign up now for free and start your journey toward the life you’ve

In this episode, the No Nonsense Naturopath, Rochelle Waite, tackles a common yet often misunderstood issue: brain fog. Particularly prevalent during hormonal fluctuations like perimenopause, brain fog can leave you feeling unfocused, forgetful, and mentally drained. Rochelle gets straight to the point, exploring the root causes—hormonal changes, inflammation, and blood sugar fluctuations—and offers practical steps to help clear the fog and regain mental clarity.

You’ll learn why your Omega-6:3 ratio plays a big role in inflammation and brain health, and how adjusting it can make a significant difference. Rochelle also shares tips on balancing blood sugar, the best sources of Omega-3s, and how simple adjustments—like getting enough magnesium and hydration—can help you start thinking clearly again.

If brain fog has been slowing you down, this episode is full of straightforward, actionable strategies to help you regain control and feel sharper every day.

• The connection between hormonal changes (like estrogen dips) and brain fog.
• Why regulating your blood sugar is crucial for mental clarity.
• Simple, practical steps to reduce inflammation and clear brain fog, such as increasing your intake of magnesium threonate and Omega-3s.
• The role of the Omega-6:3 ratio in inflammation and how it affects brain health.
• How to use practical dietary changes and supplements to restore balance and reduce brain fog.

• "When estrogen drops, brain fog can kick in—it’s like your brain is on fire. Reducing inflammation is key to clearing the fog and getting your sharpness back."
• "Regulating your blood sugar isn’t just about weight management; it’s crucial for maintaining mental clarity."
• "Omega-3s are your brain’s best friend. They help reduce inflammation and keep your mind clear and focused."

• Balance Test: Measure your Omega-6:3 ratio with the Balance Test and book your 30-minute 1:1 consultation to review your results.
• Zinzino Balance Oil: A clinically proven Omega-3 supplement to help balance your Omega-6:3 ratio.
• Learn more and access both through our Linktree: https://linktr.ee/thriveherhealth
• Research on Omega-3 and Polyphenols:
• The Synergistic Role of Omega-3 and Polyphenols in Brain Health: This review discusses the bioavailability of Omega-3s and the protective role polyphenols play in enhancing their effects, particularly in reducing inflammation and improving cognitive function. Read more on SpringerLink.
• Bioavailability of Omega-3 Fatty Acids: The Impact of Polyphenols: This study highlights how polyphenols improve the bioavailability and stability of Omega-3s, making them more effective in reducing neuroinflammation and supporting cognitive health. Read more on SpringerOpen.

1. Hydrate for brain clarity: Drink 35 ml of water per kilogram of body weight each day to keep your brain functioning optimally.
2. Balance your blood sugar: Limit refined carbohydrates and include protein and healthy fats with every meal or snack.
3. Boost Omega-3 intake: Get Omega-3s from sources like wild-caught salmon and flaxseeds....

Episode Title:

Beyond the Menopause Myth: Empowering Your Transition

Host:

Rochelle Waite, No Nonsense Naturopath

Episode Overview:

In this episode, Rochelle Waite takes a bold stand against the misinformation surrounding menopause. She breaks down long-held myths, addresses the silence that surrounds menopause, and empowers women to view this phase of life not as an end, but as a time of transformation. Rochelle discusses the historical stigmatization of menopause and offers a fresh perspective, encouraging women to embrace this phase as an opportunity for growth and empowerment.

Key Discussion Points:

• Introduction: The Menopause Myth
• Rochelle opens the episode by debunking outdated beliefs about menopause, including the notion that it signals the end of youth or vitality. She highlights the long history of misunderstanding and mistreatment of women’s health, starting from ancient times.
• Breaking the Silence: Understanding Menopause
• A clear explanation of what menopause and perimenopause really are, with an emphasis on removing the stigma. Rochelle dives into why this phase of life has been shrouded in shame and silence for so long, and why it’s time to change that narrative.
• Top 3 Menopause Myths Debunked:

1. Myth #1: Menopause Means the End of Youth
2. Rochelle challenges the idea that a woman’s worth is tied to her reproductive years and shares cultural perspectives where menopause is seen as a time of wisdom and renewal.
3. Myth #2: You Must Suffer Through Menopause
4. Rochelle dismantles the harmful belief that suffering through menopause is inevitable. She offers insights into how lifestyle changes, medical treatments, and support can help women navigate this transition with ease.
5. Myth #3: Menopause is Just About Hot Flushes
6. A deeper look at how menopause affects more than just temperature regulation. From brain fog to joint pain, Rochelle explains the full scope of symptoms women may experience and encourages open conversations about them.

• Embracing the Transition: This is Your Time
• Menopause is a time for self-reflection and reinvention. Rochelle encourages listeners to use this period to refocus on their health, happiness, and life goals. She shares how the ThriveHer community offers support through this phase, highlighting the importance of sisterhood and shared experiences.

Call to Action:

• Join the ThriveHer Life Masterclass!
• Rochelle invites listeners to take the next step in their menopause journey by joining the ThriveHer Life Masterclass, a program designed to help women navigate perimenopause and menopause with confidence. The masterclass provides actionable strategies for balancing hormones naturally, managing emotional shifts, and embracing this phase as an opportunity for growth.
• Visit ThriveHer.vip/masterclass to learn more.

Next Episode Preview:

• Episode 5: Balancing Act – Overcoming Brain Fog with the Right Hormonal Mix
• Rochelle will tackle the common issue of brain fog, exploring how hormonal imbalances contribute and offering practical solutions to regain mental clarity.

Connect with the ThriveHer Tribe:

• Join the conversation in the ThriveHer Tribe on Facebook and connect with other women navigating this phase of life. Let’s share our stories, support each other, and...

Host: Rochelle Waite, No Nonsense Naturopath

Duration: Approx. 20 minutes

Episode Summary:

In this empowering episode, Rochelle Waite, your No Nonsense Naturopath, dives into the perfect season for transformation: Spring into Summer. If you've been stuck in survival mode, feeling tired, overwhelmed, or just plain burnt out, this episode will guide you on how to reset your health and mindset to truly thrive in the months ahead.

Rochelle discusses how small, mindful changes can create powerful long-term results, from starting your day with simple rituals like a glass of water or stepping outside with your morning coffee, to visualising a life where you're no longer surviving but thriving. Discover practical tips for listening to your body, fuelling it with the right nutrients, and creating sustainable habits that lead to more energy, better sleep, and a body that works with you, not against you.

If you’re ready to take control of your health and lay the foundation for success in 2025, this episode is for you.

What You’ll Learn in This Episode:

• The importance of the Spring into Summer season as an opportunity for renewal and transformation.
• Why small, sustainable habits—like drinking water in the morning or getting sunlight—can make a huge difference in how you feel day-to-day.
• How to stop living in survival mode and start building a foundation for thriving.
• Visualising what thriving looks like: better energy, clearer focus, balanced moods, and waking up feeling refreshed.
• Practical tips for making mindful changes in your life, including how to listen to your body, fuel it properly, and move with intention.

Key Quotes:

• “Your body is not your enemy. If you give it everything it needs, it has an amazing ability to heal, survive, and thrive.”
• “Survival isn’t where you belong—you’re meant for more. You deserve to feel energised, balanced, and in control.”
• “Small, intentional habits are the key to transformation. You don’t need to flip your life upside down; you just need to start with moments of mindfulness.”

Resources Mentioned:

• Energise & Thrive: 3-Month Spring into Summer Program: If you’re ready to take the next step in your health journey, check out our introductory 3-month program designed to help you reset and thrive before the new year. Learn more at https://l.bttr.to/Hf2Aq.

Actionable Steps from the Episode:

1. Start your day with intention: Begin each morning with a glass of water to wake up your body or a moment in the sun to reset your circadian rhythm.
2. Listen to your body: Pay attention to the signals your body sends. Are you tired? Stressed? Give yourself what you need to bring balance.
3. Fuel your body: Make small adjustments to your diet—swap processed foods for whole foods and nourish your body with the nutrients it craves.
4. Move with purpose: Incorporate simple movement into your daily routine, whether it’s a walk, some light stretching, or a moment to breathe deeply.

Ready to transform your health and start thriving? Check out our Energise & Thrive: 3-Month Spring into Summer Program at https://l.bttr.to/Hf2Aq. This is your...