Episode 5

Balancing Act: Overcoming Brain Fog with the Right Hormonal Mix

Published on: 1st October, 2024

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.

What You’ll Learn in This Episode:

  • 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.

Key Quotes:

  • "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."

Resources Mentioned:

  • 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.

Actionable Steps from the Episode:

  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. Consider supplements like Zinzino Balance Oil to help manage your Omega-6:3 ratio.
  4. Take the Balance Test: If you’re unsure of your Omega-6:3 ratio, the Balance Test can give you personalised insights into how inflammation may be affecting your brain health.
  5. Incorporate movement: Include at least 20 minutes of light activity daily, such as walking or stretching, to improve brain function and reduce stress.

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About the Podcast

The ThriveHer Podcast
Reinvent Your Life: Unlocking Hormonal, Balance, Vitality and Wellness for Women

Welcome to the ThriveHer Podcast, where wellness is redefined. We believe that true health is about so much more than just managing symptoms—it’s about healing, surviving, and thriving in every aspect of life. Hosted by Rochelle Waite, one of Australia’s leading naturopaths specialising in women’s health, this podcast empowers women to take control of their well-being by making small, intentional changes that lead to profound transformation.

At ThriveHer, we know your body has the power to heal—it just needs the right support. Whether you're navigating perimenopause, dealing with endometriosis, managing autoimmunity, or simply seeking balance in your busy life, we’re here to help. Rochelle’s no-nonsense approach gets to the heart of what truly works, cutting through the wellness noise. Wellness isn’t just about relieving symptoms; it’s about creating the mindset, routines, and habits that help you thrive.

In Every Episode, You’ll Discover:

Game-changing strategies to naturally balance hormones and regain your energy—without falling into the trap of quick fixes or fad diets.

Mindset shifts that not only support healing but help you embrace change, unlock resilience, and step into the most vibrant version of yourself.

Breakthrough approaches for tackling endometriosis, PCOS, and autoimmune disorders—moving beyond symptom management to true, lasting relief.

Transformative insights to navigate the unique phases of womanhood—whether it’s perimenopause, fertility, or finding vitality in midlife—with confidence and power.
Honest, expert-led conversations that decode complex health challenges and turn them into simple, actionable steps that can spark real change.

At ThriveHer, we understand that true wellness encompasses both the body and mind. It’s about shifting your perspective, embracing change, and taking small but powerful steps toward lasting vitality. When you give your body—and your mind—the right tools, you’ll heal, survive, and thrive. Whether you’re seeking relief from chronic conditions or simply striving to feel more empowered, this podcast is your go-to resource for living a vibrant, thriving life.

Now is your time to thrive—let’s take the journey together.

About your host

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Rochelle Waite

Rochelle Waite – Expert Naturopath and Advocate for Holistic Healing

Rochelle Waite’s journey into naturopathy began while working in the Clinical Immunology Department at Monash Medical School, where she saw firsthand the limitations of conventional treatments for autoimmune diseases. Witnessing patients being offered harsh medications with life-limiting outcomes deeply impacted her. This experience fueled her passion for holistic healing, leading her to naturopathy with the belief that the body has the power to heal itself when given the right support.

Rochelle combines her extensive knowledge of immunology, women’s health, and reproductive medicine with a holistic approach to wellness. She empowers her clients to move beyond just surviving, helping them thrive with proactive health strategies.

Rochelle holds Master's degrees in Immunology (Autoimmunity), Women's Health Medicine, and Reproductive Medicine, making her one of Australia’s leading naturopaths in these fields.