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Redefining Resilience with Dr Brian Pennie
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 his upcoming RTÉ documentary The Science of Addiction / Hooked airing in April–May 2025.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!
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1:30:54
Rewire Your Thinking with Keith Barry
This week, Becca sits down with Keith Barry, world-renowned mentalist, hypnotist, and brain hacker, for a fascinating deep dive into how the subconscious mind shapes our reality. Beyond his mind-blowing performances, Keith has spent years helping people rewire their thinking, break negative patterns, and create lasting change.They discuss how to hack the subconscious for behaviour change, the power of self-hypnosis, and why most people are unknowingly programmed by social media and external influences. Keith shares game-changing insights into breaking habits, overcoming self-sabotage, and using the mind as a tool for personal transformation. From extreme hypnosis techniques to practical daily mindset shifts, this episode is packed with real-world strategies to help you take control of your thoughts and behaviours.If you’ve ever wondered how to rewire your brain for success, resilience, and confidence, you won’t want to miss this one.Episode Highlights & Timestamps:[00:00] Introduction – Becca introduces Keith Barry and his incredible work in mentalism, hypnosis, and brain hacking.[03:15] What is Brain Hacking? – How Keith went from magician to subconscious mind expert.[07:40] The Subconscious Mind Explained – How it controls your behaviours and how to reprogram it.[12:30] Rewiring Negative Patterns – Keith shares how he helps clients make permanent changes in behaviour.[18:50] The Science of Hypnosis – Debunking myths and understanding how hypnosis can be used for self-improvement.[23:10] Overcoming Addiction & Bad Habits – The power of subconscious programming in breaking smoking and weight loss struggles.[29:20] Instant Behaviour Change? – Keith’s extreme techniques for rapid mindset shifts.[35:45] Social Media’s Effect on Your Brain – Why what you watch influences your thoughts and self-perception.[41:30] Raising Resilient Kids – Keith’s insights into parenting, technology, and encouraging curiosity.[48:50] Hacking Your Sleep for Better Performance – Keith’s top sleep strategies, including binaural beats and the two-kiwi trick.[56:20] Biohacking, Cold Therapy & Longevity – The latest research on optimising health and mental performance.[1:04:10] The Power of Purpose & Core Values – How defining your purpose leads to greater fulfilment.[1:12:30] Final Thoughts – Keith’s biggest takeaways on taking control of your subconscious mind.Want to learn how to master your mind, break limiting beliefs, and take control of your habits?📌 Follow Becca Holland: Instagram: @healthwithholland Podcast Instagram: @thebeccahollandpod📌 Follow Keith Barry: Instagram: @keithbarry Website: keithbarry.com
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1:44:41
Unlocking the Secrets of Brain Health with Dr Sabina Brennan
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
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1:10:10
Breaking Through Personal Barriers with Mark Fennell
This week, Becca sits down with renowned life coach, mentor, and author Mark Fennell to discuss the profound impact of self-esteem, mindset, and overcoming personal barriers. With over 20 years of experience helping people break free from self-sabotage and anxiety, Mark shares transformative strategies to cultivate lasting confidence and resilience.They explore how past experiences shape our self-belief, the importance of self-compassion in overcoming anxiety, and how to rewire your brain to move from "stuck" to "unstoppable." If you’ve ever struggled with negative thought cycles or felt overwhelmed by self-doubt, this episode is packed with practical insights and tools to help you build a mindset that serves you.Episode Highlights & Timestamps: [00:00] Introduction – Becca introduces Mark and sets the stage for a conversation on mindset and personal growth.[03:10] Mark's Journey – From a bullied child to a life coach: Mark’s story of overcoming self-esteem challenges.[07:50] Breaking Free from Self-Sabotage – The role of fear and identity in self-sabotage and how to conquer it.[15:30] Building Resilience – How to build mental resilience and face life’s challenges head-on.[23:12] The Power of Rewiring Your Brain – Understanding neuroplasticity and how it can change your future.[29:48] The Impact of Anxiety – Mark opens up about his own battle with anxiety and shares tools to manage it.[35:00] Positive Affirmations: Do They Really Work? – Mark’s take on how affirmations can become powerful if done correctly.[41:35] The Importance of Boundaries – How setting clear boundaries can enhance self-esteem and protect your energy.[47:18] Getting into Flow State – How to clear mental clutter and enter a state of creative flow for maximum productivity.[53:40] Final Thoughts – Mark’s key advice for anyone looking to break free from limiting beliefs and live a more fulfilled life.Want to learn more about building resilience, overcoming anxiety, and taking control of your mindset?📌 Follow Becca Holland:Instagram:@healthwithhollandPodcast Instagram:@thebeccahollandpod📌 Follow Mark Fennell:Instagram:@markfennell.ieWebsite:markfennell.ie
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1:13:27
Cracking the Code on Fertility with Dr Michelle Hone PhD
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
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1:05:23