The Becca Holland Show

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!

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

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:@healthwithholland
Podcast Instagram:@thebeccahollandpod

📌 Follow Dr Sabina Brennan:Instagram: @sabina_brennan
Website:www.superbrain.ie