Struggling with Intuitive Eating? Here’s Why—And How to Fix It

You’ve heard it before—just listen to your body. But what if your body is sending mixed signals? What if every time you try to "eat intuitively," you end up in a cycle of cravings, blood sugar crashes, and second-guessing every bite?

In this episode, Rochelle breaks down:

✅ What intuitive eating actually is— and why it’s NOT just “eat whatever you want.”

✅ Why your hunger and fullness cues might be broken—and how to reset them.

✅ How perimenopause, blood sugar, and stress can hijack your cravings.

✅ Three key steps to make intuitive eating work—without confusion or frustration.

💡 Plus, Rochelle shares real-life examples and simple shifts you can start today to rebuild trust with your body.

What’s your experience with intuitive eating? Have you struggled with cravings or food guilt? Share your thoughts in the ThriveHer Tribe, and let’s support each other in building real food freedom.

💬 Drop your biggest takeaway from this episode in the Tribe!

Next week, we’re tackling thyroid health & metabolism—and how some ‘healthy’ foods might actually be working against you. If you’re struggling with energy, weight, or hormonal imbalances, this is a must-listen! Subscribe now so you don’t miss it.

👉 Join the FREE ThriveHer Ignite Membership and start balancing your blood sugar, resetting cravings, and learning how to fuel your body with confidence. Sign up now at ThriveHer.VIP!

🎙 Love this episode?

If this resonated with you, leave a review and share it with a friend who needs to hear it. Your support helps more women break free from diet culture and build a healthier, more intuitive relationship with food!

🎙 The 1% Habit Shift: Tiny Changes, Massive Results

Ever set a big goal—like drinking more water, exercising daily, or finally sticking to a morning routine—only to lose momentum after a week or two?

You’re not alone. The problem isn’t you—it’s the way we’ve been taught to approach change.

In this episode, Rochelle reveals the power of the 1% Habit Shift—a science-backed strategy that helps you create sustainable habits without burnout. Learn how to:

✅ Stop relying on motivation and start building habits that stick.

✅ Use The Habit Loop to make new behaviors automatic.

✅ Understand how tiny, 1% shifts compound into life-changing results.

💡 Plus, Rochelle shares an inspiring real-life success story and three simple strategies you can start today.

📖 Book Recommendations:

• Atomic Habits by James Clear – Get it here
• The Power of Habit by Charles Duhigg – Get it here

📚 Research & Studies:

• Aggregation of Marginal Gains (British Cycling Team Success Story) – As referenced in Atomic Habits by James Clear.
• 66-Day Habit Formation Study – European Journal of Social Psychology.
• How Beneficial Habits Improve Life Outcomes:
• Galla BM, Duckworth AL. More than Resisting Temptation: Beneficial Habits Mediate the Relationship Between Self-Control and Positive Life Outcomes.
• Journal of Personality and Social Psychology. 2015 Sep;109(3):508-25.
• 🔗 DOI: 10.1037/pspp0000026

We’d love to hear your takeaways! Share your progress with us in the ThriveHer Tribe, and let your story inspire other women to thrive.

💬 What’s one small, 1% habit shift you’re committing to this week? Drop it in the Tribe and let’s support each other!

Next week, we’re tackling Intuitive Eating—What It Really Means & Why It’s a Game-Changer. We’ll break down the science behind listening to your body, ditching diet rules, and building a healthier relationship with food. Make sure you subscribe so you don’t miss it!

👉 Join the FREE ThriveHer 30-Day Micro-Habit Revolution and start creating habits that actually last! Get daily habit prompts sent straight to your WhatsApp and the support of an incredible community. Sign up now at ThriveHer.VIP!

🎙️ Leave a Review:

If you loved this episode, please leave a review and share it with a friend who needs a fresh start. Your support helps more women discover ThriveHer!

Are you feeling overwhelmed by endless choices, from what to wear to what to eat, or even how to organize your day? Decision fatigue is real—and it’s quietly draining your energy and focus every single day. But here’s the good news: you don’t have to live in low-power mode anymore.

In this episode, Rochelle dives into the science of decision fatigue and shares her 3-Step Decision Detox Plan to help you simplify your life and take back control. Learn how to:

• Eliminate mental clutter by simplifying repetitive decisions.
• Build powerful routines that conserve your brainpower for what matters most.
• Optimize your brain health with nutrition, including the role of omega-3 fats and the impact of sugar on focus and energy.

✨ Resources Mentioned in This Episode:

• Discover the Balance Concept on the ThriveHer platform: Explore the crucial role of omega-3 fats in brain health, learn how polyphenols amplify their benefits, and find out how to test your omega balance. Available to all members, including the free Ignite Membership.

💡 Join the Conversation:

We’d love to hear your takeaways! Share your progress with us in the ThriveHer Tribe, and let your story inspire other women to thrive.

🔔 Don’t Miss Next Week’s Episode:

Get ready for the 1% Habit Shift—a game-changing strategy that shows how tiny, consistent changes in your daily habits can lead to massive results. Subscribe now to be the first to hear it!

References

• A Simple Way to Make Better Decisions by Amanda Reill, Harvard Business Review, December 5, 2023.
• Roy Baumeister’s Research: Decision-making and self-control draw from the same limited energy pool in the brain.

Call to Action (CTA)

👉 Join the Free ThriveHer Ignite Membership to access the Balance Concept and other resources designed to help you simplify your life, boost brain health, and thrive. Visit thriveher.vip today!

🎙️ Leave a Review:

If you loved this episode, please leave a review and share it with a friend who might need a little clarity in their life.

In this empowering episode, Rochelle dives into a topic every woman can relate to: the voice of the inner critic. You know, that nagging, doubting voice that says, “You’re not good enough,” or “Why even bother?” It’s time to change the narrative. Rochelle breaks down where the inner critic comes from, why it feels so powerful, and—most importantly—how to quiet it and build lasting confidence.

By the end of this episode, you’ll walk away with actionable steps to stop self-doubt from holding you back and create a mindset that truly supports your growth. Remember, confidence isn’t about perfection—it’s about progress. Let’s start rewriting your inner story today.

1. The Origins of the Inner Critic

• How societal pressures, past experiences, and learned behaviors shape the voice of your inner critic.
• The science of negativity bias—why your brain naturally focuses on criticism.

1. Rewiring Your Inner Dialogue

• Practical ways to recognize and challenge negative self-talk.
• How reframing criticism into curiosity can shift your mindset and open new opportunities.

1. Building Confidence Through Action

• Why small, consistent steps are the secret to lasting confidence.
• The role of neuroplasticity in creating new, empowering thought patterns.

1. The Power of Tiny Habits

• Evidence-based strategies for creating sustainable change, inspired by Dr. BJ Fogg’s research on behavior change.

1. Your Inner Critic Isn’t the Truth: It’s a learned habit that can be unlearned with intention and action.
2. Pause and Reframe: Instead of judging yourself, ask questions like:

• What can I learn from this?
• What small step can I take to move forward?

1. Confidence Comes from Action: Each time you take a small step, you’re proving to yourself that you can do hard things.

This week, pick one small action to quiet your inner critic. Here are some ideas:

• Reframe a negative thought with a positive or neutral one.
• Say yes to something that scares you (even if it’s small).
• Take five minutes to journal about a moment you were proud of yourself.

Share your progress with the ThriveHer community inside the portal at https://portal.thriveher.vip/communities. We’re here to celebrate your wins and support your journey!

1. The Science of Negativity Bias

• Study: Baumeister, R. F., Bratslavsky, E., Finkenauer, C., & Vohs, K. D. (2001). Bad is stronger than good. Review of General Psychology, 5(4), 323–370.
• ➡️ Read More Here

1. Neuroplasticity and Reframing Negative Thoughts

• Study: Davidson, R. J., & McEwen, B. S. (2012). Social influences on neuroplasticity: Stress and interventions to promote well-being. Nature Neuroscience, 15(5), 689-695.
• ➡️ Read More Here

1. Self-Compassion: The Antidote to...

🎙️ Episode Summary

This year, let’s stop chasing unrealistic health resolutions that burn us out by February. Instead, we’re getting smart and strategic about what really works for women’s health. In today’s episode, we’ll uncover why most New Year’s resolutions fail, how to listen to what your body actually needs, and how to set realistic, sustainable goals that fit your life.

If you’re ready to reclaim your power and make 2025 the year you thrive, this episode is packed with actionable tips and empowering advice to help you start the year strong and unstoppable.

1️⃣ Why Resolutions Fail

• The real reasons most health goals don’t stick.
• The science behind why big, vague goals like “lose weight” or “exercise more” are setting you up for failure.

2️⃣ Listening to Your Body

• How to identify what your body actually needs right now.
• Why addressing root causes like stress, fatigue, and hormonal shifts is key to long-term success.

3️⃣ A Smarter Approach to Goal-Setting

• A 3-step framework to set health goals that are realistic, sustainable, and empowering.
• How small, intentional changes can have a big impact on your health and happiness in 2025.

🌟 Take the Next Step with ThriveHer:

👉 ThriveHer LIFE Masterclass: Ready to create a personalized health strategy for 2025? Join the ThriveHer LIFE Masterclass for step-by-step guidance tailored to YOU. Learn more and sign up here.

👉 FREE ThriveHer Ignite Membership: Start your ThriveHer journey with exclusive tools, health tips, and a supportive community of like-minded women. Sign up here.

👉 Book a Free Health Strategy Call: Let’s map out your health priorities for 2025 with a personalized plan that works for you. Book your free call here.

💬 ThriveHer Tribe: Connect with women who get it. Share your goals, celebrate your wins, and stay accountable. Join here.

📱 Follow ThriveHer on Instagram: Get daily inspiration, actionable health tips, and updates. Follow us here.

🎧 Subscribe to the Podcast: Don’t miss an episode of ThriveHer. Subscribe here.

Ever hear that nagging voice in your head saying, “You’re not good enough” or “Who do you think you are?” That’s your inner critic, and next week, we’re tackling how to silence it for good.

Join us as we explore practical strategies to replace self-doubt with deep, lasting confidence so you can take on any challenge life throws your way. You won’t want to miss this empowering episode!

Your health isn’t about perfection or doing it all—it’s about taking small, meaningful steps that align with your life and what your body truly needs.

Let’s make 2025 the year you reclaim your power and start thriving like never before. You’ve got this, ladies! 💪

Sleep. We know we need it, we know it’s important, but it’s often the first thing to go when life gets busy. Today, we’re flipping the script on that and talking about why sleep is not a luxury—it’s a necessity for showing up as your best self.

In this episode, I’ll share why sleep is actually one of the most effective tools for boosting your productivity, creativity, and resilience. We’ll talk about how top performers like Jeff Bezos and Arianna Huffington prioritize sleep to sharpen their focus and sustain their energy, and I’ll break down the science of why sleep matters so much for your body, mind, and even your gut health.

Most importantly, I’ll leave you with simple, actionable strategies to reclaim your rest and make sleep work for you, no matter how busy your schedule is. If you’ve been running on empty, this episode will inspire you to prioritize the rest you deserve.

• Why sleep is a power tool for high achievers and why it should be for you too.
• What happens in your body during deep and REM sleep—and why both are essential.
• How poor sleep can wreak havoc on your hormones, gut health, and ability to focus.
• The impact of technology (hello, screens!) on your sleep—and how to use tech to your advantage.
• Practical, real-life strategies to start improving your sleep tonight.

1. Set a Consistent Sleep Schedule

• Aim to go to bed and wake up at the same time every day—even on weekends. Your body loves a routine, and this helps regulate your internal clock so you can fall asleep and wake up more easily.

1. Unplug Before Bed

• Blue light from phones and screens messes with your melatonin levels, making it harder to fall asleep. Turn off devices at least an hour before bed, or use blue-light-blocking glasses if you can’t avoid screen time.

1. Create a Wind-Down Routine

• Your brain needs a signal that it’s time to relax. Try reading, journaling, light stretching, or a calming skincare routine to transition from your busy day into rest mode.

1. Optimize Your Sleep Environment

• Make your bedroom a sleep sanctuary. Keep it cool, dark, and quiet. Blackout curtains, white noise machines, and calming scents like lavender can help create a peaceful atmosphere.

1. Use Technology Wisely

• Tools like the Oura Ring or Fitbit can help you track your sleep patterns and provide insights on how to improve them. Just remember to put your devices out of arm’s reach at night to avoid distractions!

Looking for tools to support your sleep journey? These are a few of my go-to recommendations:

1. Arianna Huffington’s Book – The Sleep Revolution
2. Transform your relationship with sleep and understand why it’s foundational to success and wellness. Get the book here.
3. Oura Ring – Sleep & Activity Tracker
4. Track your sleep cycles, recovery, and readiness to help make informed decisions about your health. Shop it here.
5. Fitbit Charge 5 – Advanced Sleep Tracking
6. A sleek, wearable tracker to monitor sleep, activity, and stress levels—perfect for busy women on the go. Find it here.
7. White Noise...

In this episode, Rochelle takes you through a Boundaries Bootcamp, diving into the art of setting boundaries that protect your time, energy, and peace of mind. If you’re someone who struggles to say “no” or feels guilty about setting limits, this episode is for you. Rochelle unpacks the psychology behind why saying no feels uncomfortable, reframes boundaries as a form of self-care, and shares actionable strategies to make setting limits feel empowering and natural.

With a mix of science-backed insights and practical exercises, this episode will help you set boundaries that align with your values and well-being—because saying no to what drains you is saying yes to what truly matters.

Why Saying No Feels Uncomfortable:

• Human Nature: We’re wired to seek approval and avoid conflict—it’s an evolutionary trait from our tribal past.
• Social Conditioning: Many women are raised with the expectation to accommodate others, leading to guilt when setting limits.
• Guilt Isn’t a Judgment: Feeling guilty doesn’t mean you’re doing something wrong; it’s often a signal that you’re breaking old, conditioned habits.

Reframing Boundaries as Empowerment:

• Boundaries are not about keeping people out; they’re about creating space for what matters most.
• Saying “no” to what drains you allows you to say “yes” to your priorities, energy, and peace of mind.
• Think of boundaries as an act of self-respect, not selfishness.

Practical Tips for Setting Boundaries:

• At Work:
• “I appreciate the opportunity, but I need to prioritize my current projects. Let’s revisit this when I have more bandwidth.”
• With Family:
• “I’m not available this weekend, but let’s plan something for another time when I can be fully present.”
• With Friends:
• “I’m stretched thin this week, but I’d love to catch up when things calm down.”
• Use responses that are clear, kind, and respectful while communicating your limits.

Building the Boundary Habit – Small Steps, Big Impact:

• Start with small, manageable boundaries (e.g., setting aside 15 minutes of personal time each day).
• Consistency is key—each boundary reinforces your self-respect and values.
• Reflect on this question: What’s one thing you could say no to this week to create more space for what truly matters?

1. Think of a current situation where setting a boundary feels challenging.
2. Visualize your typical response and how it makes you feel.
3. Practice a clear, kind response that aligns with your needs (use one of the examples provided in the episode).
4. Commit to trying this approach in real life, starting small if necessary.

• ThriveHer Tribe: Join our Facebook community for more support, inspiration, and actionable steps to align your life with what matters most. Click here to join the ThriveHer Tribe!

Host:

Rochelle Waite, Expert Naturopath and Founder of ThriveHer

Episode Overview:

Why do we stop doing what’s working for us? In Episode 11, Rochelle dives into this common experience and explores how stress, habits, and our brain’s natural resistance to change can derail progress. She shares actionable strategies to recognize and overcome this unconscious pull, ensuring sustainable transformation.

Why We Stop When It’s Working

• Rochelle introduces the episode with a relatable scenario: starting a health routine, seeing results, and then gradually letting it slide.
• She explains that this isn’t about willpower but how the brain prioritizes comfort and familiarity under stress.

Segment 1: Understanding the Unconscious Pull

• The Problem: Life’s demands often disrupt new routines.
• Metaphor: Your health journey is like caring for a plant—consistent attention is needed to nurture growth.
• Listener Reflection: Think about a time when you experienced early wins but let a routine fall apart. How did it feel to start over?

Segment 2: The Science of Why We Slip

• Key Insight: Stress triggers the amygdala, pushing the brain toward familiar habits as a protective mechanism.
• Research Highlight: Dr. Lisa Feldman Barrett’s theory of constructed emotion explains how the brain predicts safety and resists change.
• Citation: Barrett, L. F. (2017). The theory of constructed emotion: An active inference account of interoception and categorization. Social Cognitive and Affective Neuroscience, 12(1), 1–23. https://doi.org/10.1093/scan/nsw154
• Actionable Takeaway: Slipping doesn’t mean failure—it’s the brain’s way of reverting to what it knows. Awareness helps you regain control.

Segment 3: Real-Life Story – Emma’s Journey

• Emma, a ThriveHer client, initially thrived with better sleep, energy, and mood after starting Rochelle’s program.
• Stress at work caused her to abandon her routine, and she began doubting whether it had even worked.
• Rochelle explains how stress rewires perception, making progress feel insignificant.

Segment 4: Trusting the Process

• Why It’s Hard: The brain’s predictive nature clings to past patterns, even unhealthy ones, as they feel “safe.”
• Perspective Shift: Subtle changes can be hard to notice, but regular reflection helps cement progress.
• Listener Prompt: What small changes have you made recently? How do they contribute to your overall goals?

Segment 5: Strategies to Sustain Momentum

1. Weekly Check-Ins: Reflect on wins and identify areas for improvement. Use a community, friend, or journal for accountability.
2. Document Your Progress: Record a short video or jot down notes weekly to track small victories.
3. Focus on Small Wins: Commit to non-negotiable habits, like a 5-minute meditation or taking supplements, even on hectic days.
4. Engage with a Community: ThriveHer Tribe members find motivation and accountability through shared experiences.

• Progress isn’t about perfection but consistency.
• Stress and setbacks don’t erase success—they’re opportunities to adapt and move...