The Becca Holland Show

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 issues

Women in their 30s - 50s noticing skin changes alongside stress or hormonal shifts

Listeners seeking understanding and clarity rather than quick fixes

Anyone feeling frustrated by conflicting skin health advice

EPISODE HIGHLIGHTS:
00:00: Why adult acne needs a broader conversation
00:21: Introducing Katie Stewart and her approach to skin health
02:09: The core pillars that influence adult acne
03:35: Understanding the liver’s role in overall health (without detox myths)
06:23: When functional testing may be appropriate
16:44: Birth control, hormones, and skin changes
19:19: Endocrine disruptors in everyday products
24:24: How lifestyle differences show up in skin health
26:19: The reality of marketing in women’s health
28:03: Making gradual, sustainable lifestyle changes
29:30: Clothing, materials, and skin sensitivity
37:58: Why skin symptoms often reflect internal stress
38:34: Stress, cortisol, and inflammatory responses
42:58: Final reflections and where to find Katie

CONNECT & 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.com
You 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.
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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’m joined by Zora Benhamou - a gerontologist, menopause coach, and host of the Hack My Age podcast. Together, we discuss what actually changes during perimenopause and postmenopause and why so many women feel exhausted, overwhelmed, or “off” despite doing everything they’ve been told should work.
Drawing on ageing science, longevity research, and real-world experience, Zora explains the physiological, psychological, and sociological shifts that occur in midlife, including the early decline in progesterone, changing stress resilience, and why symptoms often begin in the mid-30s rather than at menopause itself.
We discuss why traditional health strategies often fail women during this transition, the importance of nervous system regulation, and why foundational habits like sleep, nutrition, movement, environment, and self-compassion matter more than quick fixes, supplements, or biohacks.
We also talk about the cultural silence and stigma surrounding menopause, global perspectives on ageing, and the nuanced, highly individual decision-making process around Hormone Replacement Therapy (HRT). Zora shares why menopause is not a decline, but a transition - and why clarity, confidence, and empowerment often emerge on the other side.

EPISODE HIGHLIGHTS:
00:00: Introduction: why midlife feels different
00:15: Guest introduction: Zora Benhamou, gerontologist
00:19: What perimenopause and postmenopause actually mean
00:34: Hormones, health, and why symptoms are misunderstood
00:57: Common symptoms and persistent misconceptions
01:50: What gerontology teaches us about ageing
02:43: Hormonal changes beginning in the mid-30s
03:33: Why this phase is a critical window for health
03:59: Foundations of health, longevity, and resilience
04:28: Why “doing everything right” still doesn’t work
09:12: The biohacking pyramid explained
14:40: Environment, stress, and nervous system load
14:58: How habits are built and why they fail
15:27: Self-compassion, regulation, and identity shifts
21:50: Hormone fluctuations and behavioural change
22:35: Changing the menopause narrative
23:31: Global perspectives on menopause
23:53: Shame, stigma, and silence
24:48: Cultural differences in menopause attitudes
30:41: Hormone therapy: benefits, limits, and controversy
32:31: Personalised treatment and individual responses
37:45: Hormone testing and understanding patterns
43:00: Empowerment, clarity, and life after menopause
44:15: Resources and where to find Zora

CONNECT & 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.com
You can connect with Zora Benhamou on Instagram at @hackmyage, where she shares evidence-based insights on healthy ageing, menopause, strength training, and longevity for women in midlife and beyond.

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 thoughts

Connect and learn more
If 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.com
You 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.

Stillness sounds simple, but for many people it feels uncomfortable, frustrating, or even impossible.
In this episode, Becca sits down with Gerry Hussey, human performance coach, author, and the co-founder of Soul Space, for a conversation that feels especially relevant in January, when motivation is low and self-criticism is often high.
Together they explore why modern life pulls us into constant distraction and disconnection, and how that keeps the nervous system stuck in chronic stress. Gerry shares a powerful metaphor for stillness (the “lake” story) and explains why the goal is not to avoid difficult emotions, but to recognise them sooner, stop suppressing them, and return to calm with more awareness.
They also unpack the hidden ways self-talk shapes your nervous system and your choices, including how subconscious beliefs can quietly reroute you back into familiar habits (even when those habits are hurting you). Becca and Gerry talk about identity, why real change often requires discomfort, and how “choose your hard” can become a practical framework for moving forward.
The episode finishes with a grounded reminder that transformation does not start with more pressure, it starts with being a friend to yourself, asking what you truly need, and taking one small, honest step.

Timestamps
00:00 Welcome and why this conversation matters in January
01:16 The truth about “negative” emotions and why stillness feels so hard
03:13 The lake metaphor: how calm creates clarity when life feels chaotic
07:35 Distraction, stress, and what we’re really avoiding
12:34 Gerry’s turning point: anxiety, regulation, and rebuilding from the ground up
17:10 Self-talk, shame, and how your inner voice shapes your nervous system
23:56 Identity change: why real transformation requires discomfort
36:11 Dopamine, habits, and practical ways to reduce “double-jobbing”
43:59 Time, efficiency, and why busyness is not productivity
50:47 Accountability, community, and rebuilding real connection after COVID
58:59 The closing message: self-compassion and taking one honest next step

If this episode resonated, feel free to share it with someone who might need to hear it, and as always, thank you for listening.

You can find Becca over on Instagram, Facebook or TikTok at @healthwithholland, where she shares practical education around nervous system regulation, women’s health, and sustainable change.
To explore more resources, courses, and the weekly newsletter, visit https://healthwithholland.com
You can also connect with Gerry Hussey on Instagram at @gerry_hussey, where he shares insights on mindset, performance, regulation, and personal growth.

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.com
Watch 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!