Health with Holland Podcast

Why do so many women suddenly start waking at 3am, even when they're doing everything "right" for their sleep?
In this episode, Rebecca sits down with insomnia specialist Kathryn Pinkham to explore why broken sleep often has far less to do with sleep itself than we think. Together they unpack how stress, hormones, anxiety and the nervous system interact to create chronic sleep problems, and why traditional sleep hygiene often isn't enough to break the cycle.
Kathryn explains how poor sleep becomes conditioned over time, why our thoughts at 3am can accidentally teach the brain to stay alert, and why trying harder to sleep often makes insomnia worse. They also discuss menopause, wearable sleep trackers, nervous system regulation, CBT for insomnia, and the simple mindset shifts that can help retrain the brain for better sleep.
If you've ever dreaded bedtime, found yourself waking between 3am and 4am every night, or felt like you've tried everything without success, this episode offers a completely different perspective on what might really be keeping you awake.
This episode is for:
Women struggling with 3am wake-ups or broken sleep
Anyone experiencing insomnia or sleep anxiety
Women navigating perimenopause or menopause
People who feel they've tried every sleep tip without success
Anyone interested in nervous system regulation and circadian health

Those wanting better sleep without becoming obsessed by sleep hygiene

CHAPTERS:
[00:00] Why 3AM Wake-Ups Become A Cycle
[01:11] Meet Insomnia Specialist Kathryn Pinkham
[03:20] What Really Keeps Poor Sleep Going
[04:45] Why Hormones Aren't The Whole Story
[08:08] The Exercise That Stops Sleep Anxiety Taking Over
[12:30] Why Sleep Trackers Can Make Insomnia Worse
[15:12] The Biggest Mistakes People Make Trying To Sleep Better
[16:00] Why Going To Bed Earlier Often Backfires
[18:37] Quality Before Quantity
[19:00] Why Perfect Sleep Hygiene Isn't The Answer
[24:50] The Hidden Role Of Stress And The Nervous System
[29:00] CBT For Insomnia And Changing Your Sleep Identity
[35:00] Learning To Cope With Poor Sleep
[37:00] Regulation, Safety And Calming The Brain
[43:00] The Problem With Rigid Evening Routines
[45:18] What Changes During Perimenopause?
[49:52] The Sleep Advice Most Women Overlook
[54:37] Kathryn's Two Biggest Sleep Tips
[55:50] Where To Find Kathryn Pinkham

CONNECT & LEARN MORE:

Becca Holland
You can connect with me on Instagram, TikTok, Facebook and YouTube at @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

Kathryn Pinkham
Kathryn Pinkham is an insomnia specialist and founder of The Insomnia Clinic, helping people overcome chronic insomnia using evidence-based approaches, including CBT for insomnia (CBT-I).
She specialises in helping people break the cycle of poor sleep by addressing the thoughts, behaviours and nervous system responses that keep insomnia going, particularly during periods of stress, perimenopause and menopause.
Learn more about Kathryn's work, free resources and programmes at:
https://theinsomniaclinic.co.uk
Follow Kathryn on Instagram:
@theinsomniaclinic
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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 patterns
Anyone who has done "the work" but still struggles to create lasting change
People interested in mindset, personal growth and behaviour change
Those navigating self-criticism, people-pleasing or perfectionism
Anyone ready to uncover the beliefs driving their behaviour beneath the surface
People who want more freedom, fulfilment and self-trust

EPISODE 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 Crone

CONNECT & LEARN MORE:
Becca Holland
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
Peter Crone
You 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.
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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 this episode, Becca is joined by clinical psychologist, eating disorder specialist and author Dr Anna Colton to discuss how parents can support children to develop a healthy, balanced and shame-free relationship with food.Together they explore why food restriction often backfires, how parental anxiety influences children's eating behaviours, the hidden impact of diet culture, and why helping children trust their own hunger and fullness cues may be one of the most important life skills we can teach them.This conversation offers a refreshing and practical perspective on raising confident eaters without fear, guilt or food rules.This episode is for:
Parents who want to raise children with a healthy relationship with food
Anyone worried about sugar, treats and ultra-processed foods
Parents navigating food with grandparents, schools and social situations
Women who recognise their own history of dieting or disordered eating influencing how they approach food at home
Anyone wanting to break free from diet culture and food anxiety
EPISODE HIGHLIGHTS:[00:00] Clip & Intro [01:25] Meet Dr Anna Colton [02:46] Why Food Labels Backfire [05:59] Setting Neutral Boundaries [07:34] Sweet Tooth Stories [10:21] Grandparents, Sweets & Treats[14:37] Moving Beyond Black-And-White Thinking[18:15] The Problem With Diet Culture[20:30] Hunger Cues From Birth [23:13] Food Rewards & Restrictions[28:02] Reintroducing Sweets At Home[30:25] Food Availability & Nutrition[31:36] Hunger, Snacks & Meal Timing[33:03] Appetite Changes During Growth[34:37] Why Food Bans Backfire[38:02] Reintroducing Treats Without Fear[41:06] Parental Anxiety And Modeling [43:49] Repairing Food Conversations [50:10] Diet Culture & Children's Body Image[54:09] Building Self-Worth Beyond Appearance[55:33] Where To Find Dr Anna ColtonCONNECT & 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.You’ll also find courses, resources, and more podcast episodes at: https://healthwithholland.comDr Anna ColtonDr Anna Colton is a UK Clinical Psychologist, eating disorder specialist, speaker and author who helps families build healthier relationships with food and body image. You can connect with her here:
Instagram: https://www.instagram.com/drannacolton/
Podcast: Chew On This with Dr Anna Colton https://open.spotify.com/show/47XsrU5nLvtPRFc9IvaeJj?si=bec70ff6b93849e5
Book: How To Talk To Children About Food
Website: https://drannacolton.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 women
Histamine intolerance and why wine suddenly affects you differently
The gut-thyroid-hormone connection
Why under-eating and over-exercising backfire in perimenopause
The impact of chronic stress, people pleasing and emotional suppression on female health
Why women need more nourishment, muscle and rest in midlife
How to stop ignoring the signals your body is sending you

If 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 Anymore

CONNECT & 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.com
You 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
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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 Health with Holland Podcast, I’m joined by Clare McKenna, presenter of Alive and Kicking on Newstalk, integrative health coach, breathwork teacher and author of Would You Be Well? Together, we explore why so many women feel exhausted by wellness advice, health trends and rigid plans, and how to come back to what actually supports your body in real life.
Clare shares her own journey from chasing diets, fitness trends and external answers to learning how to listen to her body, simplify her health and build a more compassionate relationship with food, movement and wellbeing. We talk about why there is no magic pill, why the wellness industry can make women feel like they are constantly failing, and how to start tuning into your own internal compass again.
This conversation covers nervous system health, gut health, intuitive eating, weight loss injections, self-criticism, food rules, exercise, joy, community, spirituality and the simple daily rituals that help women feel more grounded, energised and well.
This episode is for:
Women who feel overwhelmed by wellness trends and conflicting health advice
Women who want more energy without another strict plan
Anyone trying to improve their relationship with food, body and exercise
Listeners who want a more realistic, compassionate approach to feeling well

EPISODE HIGHLIGHTS:
[00:00] Clip
[00:27] Introduction to Clare McKenna
[00:57] Why wellness trends can feel exhausting
[02:11] Taking an aerial view of your life
[03:36] Cutting through wellness overwhelm
[05:49] Your internal compass vs outside noise
[07:13] Why there is no magic pill
[09:45] Weight loss injections and the nuance women need
[13:58] Algorithms, diet hype and health confusion
[17:10] Balanced meals and real energy
[18:25] Gut health and the add-in mindset
[21:41] Why you need to slow down to speed up
[22:53] Daily rituals that nourish you
[25:11] Holding space for yourself
[26:38] Rest, intuition and shame
[28:13] A no-shame approach to wellness
[29:07] Catching self-criticism
[29:49] Truth, logic and listening to yourself
[31:45] Reframing the comfort zone
[33:20] Creating new neural pathways
[34:49] Food rules and undernourishment
[38:32] Moving beyond calorie culture
[39:30] Movement for mental health
[41:07] Rigid biohacking and what it misses
[42:46] Why joy fuels healthy change
[45:32] Mind, body and soul wellness
[46:41] Community, ritual and spiritual wellbeing
[51:46] Learning as a way to get unstuck
[52:33] Where to find Clare

CONNECT & LEARN MORE:
Becca Holland:
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.You’ll also find courses, resources, and more podcast episodes at: https://healthwithholland.com
Clare McKenna:
You can connect with Clare McKenna on Instagram at @Claremckennapresents. Her book Would You Be Well? is available now...

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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