The Becca Holland Show

Why do you keep repeating the same patterns, even when you know better?In this powerful conversation, Rebecca sits down with renowned human behaviour expert and "Mind Architect" Peter Crone to explore the hidden beliefs that quietly shape our lives. Together they unpack why self-awareness alone is often not enough, how unconscious programming drives our decisions, and why many of us stay trapped in familiar patterns despite years of personal development work.Peter explains how our deepest limitations are often built on beliefs we never consciously chose, why life repeatedly presents us with the same challenges until the lesson is learned, and how true freedom comes from questioning the stories we have accepted as truth.If you've ever felt stuck, frustrated by repeating the same behaviours, or wondered why change feels harder than it should, this episode offers a completely different way of looking at yourself and your life.This episode is for:Women who feel stuck in repeating the same patternsAnyone who has done "the work" but still struggles to create lasting changePeople interested in mindset, personal growth and behaviour changeThose navigating self-criticism, people-pleasing or perfectionismAnyone ready to uncover the beliefs driving their behaviour beneath the surfacePeople who want more freedom, fulfilment and self-trustEPISODE HIGHLIGHTS:[00:00] Meet Peter Crone: The Mind Architect[02:15] Childhood Experiences And Human Behaviour[05:05] Why We Repeat The Same Patterns[07:00] The Hidden Prisons We Live Inside[08:45] Why Awareness Doesn't Equal Change[10:00] The Difference Between Knowing And Healing[12:30] Uncovering The Root Cause Of Limiting Beliefs[15:00] What Happens When A Core Belief Falls Away[17:00] The Fear Of Your Own Potential[19:00] Why Self-Improvement Often Falls Short[21:00] Identity, Conditioning And Personal Freedom[24:20] Why Change Can Become Another Distraction[26:50] Emotional Triggers And Personal Responsibility[30:00] Why Today's Pain Often Comes From The Past[33:00] Relationships As Mirrors For Healing[35:00] Acceptance, Surrender And Life's Challenges[39:00] Self-Forgiveness And Trusting Your Path[42:00] Rewiring Your Internal Operating System[44:00] Vertical Growth vs Linear Success[46:40] The Radio Frequency Analogy[48:05] Environment, Identity And New Possibilities[49:51] Where To Find Peter CroneCONNECT & LEARN MORE:Becca HollandYou can connect with me on Instagram, TikTok, Facebook and YouTube - @healthwithholland, where I share practical education on nervous system regulation, women’s health, and sustainable behaviour change.If you enjoyed this episode, I’d really appreciate you subscribing, leaving a review, or sharing it with someone who might find it helpful. You’ll also find courses, resources, and more podcast episodes at: https://healthwithholland.comPeter CroneYou can connect with Peter Crone on Instagram at ⁠@petercrone⁠, where he shares insights on mindset, human behaviour, personal freedom, and overcoming the subconscious beliefs that keep us stuck.Known as The Mind Architect, Peter works with individuals, entrepreneurs, professional athletes and organisations around the world, helping people identify and break free from the limiting beliefs that shape their lives and behaviour.You can also learn more about Peter's work, events, courses and coaching at ⁠https://www.petercrone.com⁠....Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

In this episode, Becca is joined by functional medicine physician Dr Christine Maren to unpack what is really happening in the female body during perimenopause.Together they explore why perimenopause often acts as an “unmasking” phase, revealing underlying issues like thyroid dysfunction, autoimmune disease, gut imbalances, histamine intolerance, chronic stress and nervous system dysregulation that may have been building quietly for years.They discuss the powerful connection between hormones, gut health, the immune system and emotional suppression, and why so many women are being told their symptoms are “normal” when their bodies are clearly asking for support.This conversation also dives into:Hashimoto’s and thyroid dysfunction in midlife womenHistamine intolerance and why wine suddenly affects you differentlyThe gut-thyroid-hormone connectionWhy under-eating and over-exercising backfire in perimenopauseThe impact of chronic stress, people pleasing and emotional suppression on female healthWhy women need more nourishment, muscle and rest in midlifeHow to stop ignoring the signals your body is sending youIf you’ve been feeling exhausted, inflamed, anxious, disconnected from yourself or like your body suddenly “changed overnight”, this episode will help you understand why.Episode Highlights [0:00] Why Perimenopause “Unmasks” Hidden Health Issues [2:05] Why Modern Women Are Hitting Burnout Earlier [3:27] You Do NOT Have To Suffer Through Perimenopause [5:05] Fertility, Hormones & Thyroid Problems In Midlife [6:19] Autoimmune Disease & Hashimoto’s In Women Explained [8:18] Chronic Stress, Trauma & Systemic Inflammation [10:08] The Gut-Hormone-Immune System Connection [12:18] Why Quick Fixes Rarely Solve Chronic Symptoms [13:54] High Functioning Women & Hidden Burnout [15:40] The Pressure Women Feel To “Do Everything” [18:47] Emotional Suppression, Stress & Autoimmune Disease [20:23] Why Women’s Symptoms Are Often Dismissed [22:09] Thyroid Medication, T3, T4 & Root Causes Explained [26:26] IBS, SIBO & The Missing Gut Health Conversation [29:07] Histamine Intolerance In Perimenopause Explained [32:22] Alcohol, Sleep Problems & Hormone Health [35:03] Why Women Gain Weight In Perimenopause [37:35] The Truth About Carbs, Metabolism & Thyroid Health [40:22] Fatigue, Under-Eating & Slow Metabolism In Women [43:06] The Best Exercise & Nutrition Approach For Midlife Women [45:20] Resentment, Boundaries & Female Burnout [48:39] Why Perimenopause Requires A Different Approach To Health [52:53] The First Steps If You Don’t Feel Like Yourself AnymoreCONNECT & LEARN MORE:You can connect with Becca on Instagram, TikTok, Facebook and YouTube - @healthwithholland https://www.instagram.com/healthwithholland/, where I share practical education on nervous system regulation, women’s health, and sustainable behaviour change.If you enjoyed this episode, I’d really appreciate you subscribing, leaving a review, or sharing it with someone who might find it helpful. You’ll also find courses, resources, and more podcast episodes at: https://healthwithholland.comYou can connect with Dr Christine Maren on Instagram at @drchristinemaren, where she shares education on women’s hormones, thyroid health, gut health, functional medicine and midlife wellness.You can also learn more about her work, courses and podcast at https://drchristinemaren.com...Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

In today’s episode of The Health with Holland Podcast, I’m joined by Paul Scanlon, speaker, mentor and author who has spent decades teaching self-awareness, emotional intelligence and authentic living. Together, we explore why so many women struggle to make lasting change, even when they know exactly what they “should” be doing.Paul explains why behaviour change is not about more discipline, stricter routines or better plans, but understanding the beliefs, labels and patterns shaping your life since childhood. We talk about how most people live on autopilot, repeating the same habits and emotional patterns without realising why.This conversation covers the role of the ego, why it keeps you stuck, and how reconnecting with your body and intuition can change the way you make decisions. We also explore why change feels uncomfortable, how your environment influences your identity, and why the people around you may resist your growth.We dive into emotional intelligence, why your feelings are not facts, and how past experiences shape your reactions. Paul shares how to build self-awareness, break familiar patterns, and make small changes that actually last.This episode is forWomen who feel stuck in the same habits, patterns or cycles despite trying to changeWomen who are constantly overthinking and disconnected from their intuitionAnyone who knows what to do but struggles to follow throughListeners who want to understand the deeper psychological side of behaviour changeEPISODE HIGHLIGHTS:[00:00] Why change doesn’t last[02:12] How labels from childhood shape your identity[04:30] Belief systems formed before age eight[06:10] Behaviour change vs belief change[08:05] Living on autopilot and lack of self-awareness[09:42] Ego vs intuition and safety[11:35] Overthinking vs reconnecting with your body[15:40] How others hold you back[17:05] False self vs authentic self[18:50] What actually lights you up[20:12] Why most people feel disconnected from joy[21:45] Seeing your future self through others[23:10] Identity shifts and environment[25:20] Finding your people and leaving old environments[27:05] Readiness vs information[28:40] How your internal world shapes your life[30:15] Social media and mental influence[32:10] Emotional intelligence and understanding reactions[36:00] Past experiences shape current triggers[38:10] Building self-awareness[40:05] Why staying stuck can feel safer than changing[42:00] The inner critic and how it forms[44:20] Why positive thinking alone doesn’t work[46:00] Behaviour change, habits and emotional patterns[48:00] When relationships hold you back[50:00] Why we stay in familiar patterns (Stockholm syndrome)[52:00] Finding supportive environments and your “tribe”[54:00] Living in alignment[56:30] Self-determination, regulation and creating better days[59:30] Final reflectionsCONNECT & LEARN MORE:Becca HollandYou can connect with me on Instagram, TikTok, Facebook and YouTube - @healthwithholland, where I share practical education on nervous system regulation, women’s health, and sustainable behaviour change.If you enjoyed this episode, I’d really appreciate you subscribing, leaving a review, or sharing it with someone who might find it helpful. You’ll also find courses, resources, and more podcast episodes at: https://healthwithholland.comPaul ScanlonYou can connect with Paul Scanlon on Instagram at @paulscanlonuk, where he shares insights on self-awareness, emotional intelligence, identity and authentic living.You can also learn more about his work at paulscanlon.com, including his books, speaking and mentoring....Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

In today’s episode, I am joined by Roslyn Kent, registered holistic nutritionist and founder of Plants First Nutrition, to explore why so many women notice their gut health changing after their mid-30s, especially when bloating, constipation and sluggish digestion no longer respond to the usual advice.This conversation matters because a lot of women are doing what they have been told should help. They are eating more fibre, taking probiotics, drinking more water and trying to be “healthy”, yet they still feel backed up, uncomfortable, inflamed or frustrated by digestion that seems to be getting worse rather than better.In this episode, Roslyn explains why constipation is rarely just a fibre issue and why gut symptoms at this stage of life are often connected to stress, nervous system load, hormone changes, pace of life and the way digestion is functioning overall. We discuss why adding more fibre to a backed-up system can sometimes make symptoms worse, why daily bowel movements do not always mean you are fully emptying, and why so many women are treating gut issues in the wrong order.What makes this conversation different is that it moves beyond surface-level advice and quick fixes. Rather than focusing only on food rules or supplement protocols, it offers a more complete way of understanding digestion through the lens of motility, nervous system regulation, transit time and lifestyle patterns.This episode is for:Women dealing with constipation, bloating or sluggish digestionWomen in their 30s, 40s and beyond noticing new gut symptomsAnyone frustrated that fibre, probiotics or “clean eating” are not helpingListeners who want a more realistic and whole-body view of gut healthEPISODE HIGHLIGHTS: [00:00] Meet Roslyn Kent and the focus of this episode [01:00] Why constipation is more common in women[02:31] Dysbiosis, gut changes and why symptoms often worsen after 35[04:43] Why quick fixes miss the real problem [07:04] Why elimination diets often make gut issues worse[10:34] The wrong order most people use to fix constipation[11:04] What constipation actually means [12:44] Why backed-up stool creates more bloating and gas [15:00] Why psyllium husk is not always the answer [17:39] Why rhythm comes before fibre [19:56] Why plant foods can feel worse before your gut improves [22:42] Food sensitivities versus poor fibre breakdown [25:02] The gut-brain axis and why the nervous system matters [30:13] Why stress changes digestion more than people realise [32:07] What else might be going on, from thyroid issues to pelvic floor dysfunction [34:46] Why lifestyle often overrides even a good diet [38:25] The hidden stressors women are not counting [44:16] Roslyn’s own daily rhythm for digestion and nervous system support [50:35] Where to find RoslynCONNECT & LEARN MORE: You can connect with me on Instagram, TikTok, Facebook and YouTube - @healthwithholland, where I share practical education on nervous system regulation, women’s health, and sustainable behaviour change. If you enjoyed this episode, I’d really appreciate you subscribing, leaving a review, or sharing it with someone who might find it helpful. You’ll also find courses, resources, and more podcast episodes at: healthwithholland.comYou can connect with Roslyn Kent on Instagram at @plantsfirstnutrition, where she shares practical education on constipation, bloating, gut motility, fibre, and women’s digestive health....Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

In today’s episode of The Becca Holland Show, I am joined by Katie Stewart, a holistic nutritionist specialising in adult acne and chronic skin concerns, to explore why so many women continue to struggle with their skin despite doing “all the right things.” This conversation matters now because adult acne is increasingly common in women navigating hormonal changes, chronic stress, and modern lifestyle pressures - yet much of the advice remains surface-level and product-focused.In this episode, Katie and I discuss why adult acne is rarely just a skincare issue and how internal factors such as gut health, hormone signalling, stress physiology, and everyday environmental exposures can influence skin health over time. Katie explains why quick fixes often fall short and outlines a more systems-based way of understanding persistent breakouts - one that looks at how the body functions as a whole rather than isolating the skin.This conversation does not promise clear skin, cures, or rapid transformations. Instead, it offers a grounded, educational look at how skin symptoms can reflect broader internal imbalances, and why addressing them often requires patience, context, and realistic expectations.We also discuss the role of marketing in women’s health, and why oversimplified messaging can leave women feeling confused or blamed when solutions don’t work.What makes this episode different is its emphasis on long-term health framing, nervous system regulation, and gradual lifestyle changes - rather than elimination protocols or rigid rules.This episode is for:Women experiencing adult acne or recurring skin issuesWomen in their 30s - 50s noticing skin changes alongside stress or hormonal shiftsListeners seeking understanding and clarity rather than quick fixesAnyone feeling frustrated by conflicting skin health adviceEPISODE HIGHLIGHTS:00:00: Why adult acne needs a broader conversation00:21: Introducing Katie Stewart and her approach to skin health02:09: The core pillars that influence adult acne03:35: Understanding the liver’s role in overall health (without detox myths)06:23: When functional testing may be appropriate16:44: Birth control, hormones, and skin changes19:19: Endocrine disruptors in everyday products24:24: How lifestyle differences show up in skin health26:19: The reality of marketing in women’s health28:03: Making gradual, sustainable lifestyle changes29:30: Clothing, materials, and skin sensitivity37:58: Why skin symptoms often reflect internal stress38:34: Stress, cortisol, and inflammatory responses42:58: Final reflections and where to find KatieCONNECT & LEARN MORE:You can connect with me on Instagram, TikTok, Facebook and YouTube - @healthwithholland, where I share practical education on nervous system regulation, women’s health, and sustainable behaviour change.If you enjoyed this episode, I’d really appreciate you subscribing, leaving a review, or sharing it with someone who might find it helpful. You’ll also find courses, resources, and more podcast episodes at: https://healthwithholland.comYou can connect with Katie Stewart on Instagram at @katiestewartwellness, where she shares evidence-based insights on adult acne, skin health, hormones, and taking a whole-body approach to long-term skin healing....Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

In this episode, Becca is joined by Sophie Morris, bestselling author and food educator, for an honest conversation about navigating food in a world where most products are designed to look healthy, not be healthy.They talk about why reading ingredients is such a powerful skill, how ultra-processed foods quietly shape cravings, mood, and energy, and why so many foods marketed to children are far higher in sugar than parents realise. Sophie shares the thinking behind her 80–20 approach and why fear, restriction, and perfection often backfire, especially for busy parents.The conversation moves into the realities of family life, from kids’ parties and school rewards to grandparents and “treat culture”, and how language, boundaries, and parental regulation influence children’s relationship with food far more than rules ever could. There’s a strong focus on capacity, doing one level better rather than everything at once, and making choices that support health without adding guilt or pressure.They also explore the link between ultra-processed foods, gut health, hormones, and mental health, and why cutting back can improve satiety, cravings, and emotional wellbeing in ways people often do not expect. The episode closes with practical, high-impact swaps that make healthier choices feel achievable, even in the busiest seasons of life.Episode Highlights[00:00] Meet Sophie Morris and why her message has taken off[01:39] Why label-reading suddenly feels urgent (and why her approach lands)[04:40] Hidden sugar in kids’ products and misleading “health” marketing[07:12] The food system is profit-driven, so we have to shop with awareness[09:18] Capacity matters: small swaps when you’re overwhelmed[12:33] Parenting and parties: treats, rewards, and avoiding food obsession[14:44] Language that helps kids: “nourishing foods” vs “fun foods”[18:50] Boundaries, regulation, and breaking generational patterns[25:20] Cycle, stress tolerance, and perimenopause realities as a parent[27:39] Gut health, hormones, mood, and the ultra-processed connection[39:44] The 80–20 rule and why guilt can be more harmful than the food[45:19] Screens, dopamine, and how modern life shapes habits[49:07] “70% of supermarket products are ultra-processed” and what to do about it[52:33] What happens next: clever marketing, reformulations, and staying aware[56:19] Postnatal anxiety, food survival mode, and the role of childcare support[61:37] One high-impact swap for busy families (plus Sophie’s go-to hacks)[66:10] Where to find Sophie and closing thoughtsConnect and learn moreIf this conversation resonated, feel free to share it with someone who’s trying to eat well without fear, pressure, or perfection.You can connect with Becca on Instagram, Facebook or TikTok at @healthwithholland, where she shares practical education on nervous system regulation, women’s health, and sustainable behaviour change.You’ll also find courses, resources, and more podcast episodes at https://healthwithholland.comYou can follow Sophie Morris on Instagram at @sophie_morris, where she shares clear, empowering guidance on reading food labels, navigating ultra-processed foods, and making realistic swaps for families.Sophie’s bestselling book is also linked here.

In this must-listen episode of The Becca Holland Show, Becca sits down with Dr Brian Pennie, a neuroscientist, author, and mental resilience expert whose journey from heroin addiction to academic excellence is nothing short of extraordinary. They explore the connection between metabolic health and mindset, how to build lasting habits, and why true resilience starts with understanding your body and brain.Brian shares the science behind energy management, overcoming self-sabotage, and the power of belief in shaping reality. They also discuss the impact of movement on mental clarity, the role of fasting in metabolic health, and why discomfort is a tool for growth.If you’re ready to challenge your thinking, optimise your health, and break free from limiting patterns, this episode is packed with insights you can apply to your daily life.Episode Highlights & Timestamps:[00:00] Introduction – Becca welcomes Dr Brian Pennie and discusses his transformation from addiction to neuroscience, and how metabolic health became a key part of his journey.[03:20] Metabolic Health & Energy – Why energy is the foundation for success in life and how to manage it.[07:40] The Mind-Body Connection – How movement, nutrition, and mindset shape our health and resilience.[12:30] The Role of Exercise in Brain Health – The neuroscience behind movement, mental clarity, and longevity.[18:50] Building Resilience & Overcoming Challenges – Why embracing discomfort is the key to growth and transformation.[23:10] Rewiring Your Thinking for Success – How belief systems dictate our reality and how to shift them.[29:30] Self-Sabotage & Behaviour Change – How to move past all-or-nothing thinking and make sustainable progress.[35:15] Fasting, Blood Sugar & Metabolic Health – The impact of intermittent fasting and how to personalise it.[42:40] The Power of Self-Awareness – How tuning into your body and thoughts can help you make better decisions.[50:10] The Placebo Effect & the Power of Belief – The science behind how perception shapes physical and mental health.[56:20] Lessons from Addiction & Mental Strength – How Brian changed his relationship with anxiety and built mental resilience.[1:05:40] Final Thoughts & Book Recommendations – Brian’s top books for personal growth, mindset shifts, and resilience.Where to Connect:📌 Follow Becca Holland: Instagram: @healthwithholland Podcast Instagram: @thebeccahollandpod📌 Follow Dr Brian Pennie: Instagram: @brianpennie78 Website: brianpennie.comWatch out for the recent RTÉ documentary series Hooked that aired earlier on this month.If you found this episode valuable, share it with a friend or leave a quick review—it’s the best way to support the show!

In today’s thought-provoking episode, Becca sits down with Dr Sabina Brennan, a renowned psychologist, neuroscientist, and bestselling author, to delve into the fascinating world of brain health and mental resilience. They explore the science behind brain fog, hormonal shifts, and the powerful effects our thoughts have on our reality.Sabina shares invaluable insights on how our cognitive functions, from memory to decision-making, can be impacted by various factors, including hormonal fluctuations and mental fatigue. With her unique ability to make complex neuroscience both accessible and actionable, Sabina offers practical tips on how to enhance brain function, reduce mental clutter, and optimise our overall mental well-being.Whether you’ve been struggling with brain fog, decision fatigue, or simply want to learn how to harness the power of neuroplasticity, this episode is packed with expert advice to help you boost your mental clarity and improve brain health.Episode Highlights & Timestamps: [00:00] Introduction – Becca welcomes Dr Sabina Brennan to discuss brain health, mental resilience, and how our cognitive functions shape our daily lives.[02:15] Understanding Brain Fog – What brain fog really is and why it disproportionately affects women, especially during hormonal shifts.[09:20] The Role of Hormones – How hormonal fluctuations during menopause, pregnancy, and beyond impact cognitive functioning.[14:50] Mental Fatigue vs Physical Fatigue – Why mental exhaustion can be more debilitating and the key signs to look out for.[21:30] Neuroplasticity and Change – How the brain adapts and rewires itself to improve cognitive health and resilience.[30:40] The Neuroscience of Manifestation – How our thoughts shape our reality and how you can use this knowledge to manifest change.[37:15] Emotional Regulation and Guilt – How to navigate emotions, especially during hormonal changes, and let go of self-criticism.[42:30] The Power of Social Connection – Why human interaction is critical for brain health and how isolation impacts cognitive function.[48:00] Practical Tools for Brain Health – Dr Sabina shares daily strategies to boost brain function and combat mental fatigue.[54:00] Closing Thoughts – Sabina’s top takeaways for maintaining a healthy mind and navigating life’s challenges with mental clarity.If you’re ready to optimise your brain health and boost your mental resilience, check out more insights in Sabina's work and learn how to unlock your brain’s potential.📌 Follow Becca Holland:Instagram:@healthwithhollandPodcast Instagram:@thebeccahollandpod📌 Follow Dr Sabina Brennan:Instagram: @sabina_brennanWebsite:www.superbrain.ie

In this powerful episode, Becca sits down with Dr Michelle Hone, PhD-qualified nutritionist and founder of The Fit Clinic, to break down the most overlooked aspects of fertility and female health. Michelle shares game-changing insights on how nutrition, hormones, and lifestyle choices impact fertility and what women can do to optimise their health—whether they’re trying to conceive or simply want to understand their body better.They discuss why a proactive approach to fertility is crucial, the effects of stress and diet on reproductive health, and the truth about hormonal balance and cycle tracking. This episode is packed with eye-opening information and practical strategies that will change the way you think about your body.Episode Highlights & Timestamps:[00:00]Introduction – Becca introduces Dr Michelle Hone and the conversation on fertility and women’s health.[02:15]A 360 Approach to Fertility – Why the conventional model is reactive, and how a proactive approach can make all the difference.[07:30]The Role of Men in Fertility – Understanding the impact of male fertility and why sperm health matters just as much as egg health.[12:45]Coming Off the Pill – How hormonal birth control affects the body and why reconnecting with your cycle is so important.[18:20]Cycle Tracking & Nutrition – How to optimise diet and lifestyle based on your menstrual cycle.[24:55]Stress, Hormones & Fertility – How stress impacts hormone regulation, ovulation, and reproductive health.[30:40]Blood Tests & What to Ask For – The essential tests for fertility, what they really mean, and why "normal" results can be misleading.[38:10]IVF & Fertility Treatments – Understanding when IVF is necessary and how to prepare the body for the best possible outcome.[45:20]The Gut-Fertility Connection – How gut health plays a role in fertility, hormone balance, and overall well-being.[52:05]Environmental Toxins & Fertility – How endocrine disruptors in food, plastics, and beauty products can affect reproductive health.[58:40]The Power of Self-Regulation – Why emotional and nervous system regulation is just as important as diet and exercise for fertility.[1:05:10]Final Thoughts & Where to Find Michelle – Michelle’s biggest takeaways for women’s health and where to learn more from her.Want to learn more about fertility, hormone health, and optimising your body for conception?Connect with us:📌Follow Becca Holland:Instagram:@healthwithhollandPodcast Instagram:@thebeccahollandpod📌Follow Dr Michelle Hone:Instagram:@drmichellehone@herologyhubWebsite:thefitclinicnutrition.com

Welcome to Episode #4 of The Becca Holland Show! In this episode, Becca sits down with Tom Coleman, a leading expert in sleep and performance, to explore why quality sleep is the foundation of optimal health. Tom shares invaluable insights on how sleep impacts hormones, energy levels, and overall well-being, offering practical strategies to improve your sleep routine, manage stress at bedtime, and reset your circadian rhythm. Whether you struggle with broken sleep, constant fatigue, or simply want to feel more energised, this conversation is packed with actionable tips to help you build better habits around rest. Timestamps to Key Topics:[00:00] Introduction: Becca welcomes Tom and introduces the focus on circadian health and sleep science.[01:40] Stress and Sleep: How unmanaged stress dysregulates sleep and affects hormone balance.[07:43] Circadian Rhythms Explained: Understanding the 24-hour biological cycle and its impact on sleep quality.[12:15] Women and Sleep: How sleep needs change across different life stages, from menstruation to menopause.[14:53] The Role of Cortisol: How cortisol rhythms influence energy levels and sleep onset.[18:28] Social Media's Impact: How phone addiction hijacks dopamine and disrupts healthy sleep patterns.[24:53] Caffeine and Sleep: The impact of caffeine on sleep cycles and alternatives like Yerba Mate.[31:10] Temperature's Role in Sleep: How cooling the body at night enhances melatonin production.[39:58] Building Sleep Routines: Daily habits to promote better sleep hygiene and long-term wellness.[45:00] Overcoming Insomnia: Strategies to regulate stress and create an optimal sleep environment.[50:42] Shift Workers and Sleep: Practical advice for those with irregular work schedules.[59:16] The Power of Light: Using SAD lamps and natural light exposure to regulate sleep cycles.[1:04:15] Gut Health and Sleep: How microbiome health affects sleep and hormone production.[1:11:49] The Importance of Joy: Finding flow state and fulfilment to reduce stress and improve sleep.[1:20:27] Where to Find Tom: Resources and support for improving sleep through his courses and website. If you’re ready to take your health to the next level, check out The Rebalance Club, Becca’s 12-week program for sustainable lifestyle change and support. Click here for details! Where to Connect:➡️ Follow Becca Holland:Instagram: @healthwithhollandPodcast Instagram: @thebeccahollandpodWebsite: healthwithholland.com ➡️ Follow Tom Coleman:Instagram: @tomcoleman.ieWebsite: tomcoleman.ie

Welcome to “Connection Is the Cure”, episode #2 of The Becca Holland Show. In this deeply insightful episode, Becca sits down with Padraig Danaher, a senior occupational therapist with expertise in social work and positive psychology, to explore how connection and nervous system regulation can transform mental and physical well-being. Padraig offers practical tools and compassionate insights to help listeners overcome challenges, release shame, and build a supportive environment for growth. This episode dives into the transformative power of relationships and community, showcasing how connection can be a powerful remedy for overcoming trauma and finding balance. From practical strategies to cultivate joy and regulate emotions to actionable advice on creating environments that foster healing, this conversation is an actionable guide to navigating life’s complexities. Episode Highlights and Timestamps: [00:00] Introduction: Becca introduces Padraig and highlights his multifaceted approach to fostering healing through connection, regulation, and personalised care. [02:00] Individualised Care: Why cookie-cutter frameworks fail and the importance of tailored approaches to trauma recovery. [06:30] The Role of Regulation: How nervous system regulation lays the foundation for sustainable behavioural change. [08:00] Environmental Impact: Understanding how relationships and environments influence emotional well-being. [13:00] Gut-Brain Connection: Exploring the links between gut health, emotional regulation, and inflammation. [15:30] Making Regulation Fun: Innovative approaches to embedding regulation techniques into enjoyable activities like outdoor adventures. [20:00] Joy and Play: Rediscovering joy through hobbies and playful activities. [30:00] Community Matters: Building and nurturing connections to combat isolation and foster healing. [42:00] Self-Compassion and Shame: Differentiating guilt from shame and the role of self-compassion in growth. [53:00] The Role of Sleep: Why sleep is critical for hormonal balance and emotional regulation. [58:00] Parenting with Presence: How parental regulation influences children’s emotional and behavioural health, and strategies to lead by example. If you’re ready to start making small tweaks to your lifestyle to support your mindset, nervous system regulation, and overall well-being, check out the Rebalance Membership: Rebalance Membership: Small Habits, Big Changes—One Month at a TimeJoin a supportive community focused on monthly challenges and simple, actionable habits that rotate through the 5 pillars of health. Perfect for building momentum and staying consistent. Learn more at https://healthwithholland.com/r_membership_/ Connect with Padraig Danaher: Instagram: @the_ot_coach https://www.instagram.com/the_ot_coach_/ Website: www.theotcoach.ie

Welcome to The Becca Holland Show! This podcast is your go-to for real, relatable conversations about women’s health, hormone balance, stress management, and living a sustainable, empowered life. Hosted by health coach Becca Holland, each episode delivers expert insights and practical tips to help you feel your best through every phase of life. Launching 17th December—follow now and take the first step toward transforming your health and well-being! Website: healthwithholland.com Instagram: @healthwithholland