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...