Health with Holland Podcast

Why Your Breathing Is Keeping You Stressed, Tired and Overthinking
In today’s episode of The Becca Holland Show, I am joined by Patrick McKeown, one of the world’s leading experts in breathing and oxygen efficiency, to explore why the way you breathe might be the missing piece in your sleep, stress and overall health.
This conversation matters because so many women are doing the right things. They are working on their mindset, their routines, their nutrition and their nervous system regulation, yet they still feel wired, tired, anxious or unable to switch off.
In this episode, Patrick explains why breathing is not just something you do during a meditation or a stressful moment, but something that is constantly signalling to your brain whether you are safe or under threat. We explore how common patterns like mouth breathing, upper chest breathing and fast breathing can quietly keep the body in a stress response all day and all night.
We also unpack why sleep, anxiety and overthinking are so closely linked to breathing patterns, and why many women are struggling with poor sleep despite being told everything is “normal”. Patrick introduces the concept of upper airway resistance and explains why female sleep is often misunderstood and underdiagnosed.
What makes this conversation different is that it goes beyond surface-level breathwork techniques and focuses on the bigger picture. How you breathe every minute of the day, not just during a 5 minute exercise, is what shapes your nervous system, your sleep quality and your ability to regulate your thoughts.
This episode is for:
Women who feel constantly “on” or stuck in overthinking

Anyone struggling with sleep, especially waking during the night

People who feel anxious despite doing all the “right” things

Listeners who want a simple but powerful way to regulate their nervous system

EPISODE HIGHLIGHTS:
[00:00] Meet Patrick McKeown
[00:27]Why breathing is one of the most overlooked tools for health
[01:06] Why modern breathing habits have become dysfunctional
[04:33] The link between chest breathing and the stress response
[05:08] How your breathing signals safety or danger to your brain
[06:06] What dysfunctional breathing actually looks like
[08:35] Why breathwork alone is not enough
[09:44] The real goal of breathing: quieting the mind
[11:07] Why we are never taught how to regulate our thoughts
[13:00] The link between breathing, blood flow and overthinking
[14:58] Why overthinking is not just psychological
[22:20] How nasal breathing reduces rumination and anxiety
[23:02] Why mouth breathing affects sleep and recovery
[24:41] Simple ways to start retraining your breathing
[29:31] Why the nose is designed for breathing and the mouth is not
[31:46] The role of carbon dioxide in energy and oxygen delivery
[33:20] Why nasal breathing improves performance and recovery
[35:43] Why female sleep issues are often missed
[40:28] Why airway resistance matters more than you think
[43:44] Mouth breathing in children and long-term consequences
[47:03] The link between sleep, brain development and breathing
[53:20] How to start changing your breathing patterns

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 learn more from Patrick McKeown via Oxygen Advantage, his books, and MyoTape, where he shares practical tools for improving breathing, sleep and overall health.

EPISODE HIGHLIGHTS:
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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 digestion

Women in their 30s, 40s and beyond noticing new gut symptoms

Anyone frustrated that fibre, probiotics or “clean eating” are not helping

Listeners who want a more realistic and whole-body view of gut health

EPISODE 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 Roslyn

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 Roslyn Kent on Instagram at @plantsfirstnutrition, where she shares practical education on constipation, bloating, gut motility, fibre, and women’s digestive health.
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In today’s episode of The Becca Holland Show, I am joined by Nidhi Pandya, an Ayurvedic practitioner with over 15 years of experience, to explore how Ayurveda views women’s health through the lens of rhythm, regulation, and daily rituals - rather than rigid routines or quick fixes.
As more women feel disconnected from their bodies despite doing “all the right things,” this conversation offers a calmer, more grounded way of understanding health that feels especially relevant in modern, fast-paced life.
In this episode, we discuss how Ayurveda - often described as the science of life - approaches women’s health by working with the body’s natural rhythms rather than overriding them. We explore digestion, energy patterns, daily cycles, and stress sensitivity, and why supporting these systems gently can feel more sustainable than constantly trying to reset or optimise the body.
Nidhi explains how simple, everyday practices - from how and when we eat, to how we wind down in the evening - can support a greater sense of regulation and stability, particularly for women navigating busy lives.
This episode does not promise healing, transformation, or a single “right” way to live. Instead, it offers education and context around how Ayurveda encourages listening to the body, respecting seasonal and daily changes, and prioritising rituals that support consistency over perfection.
We also discuss why rigid wellness routines often backfire, how diet culture can disconnect women from internal cues, and why feeling regulated and supported matters more than following trends. The focus throughout is on understanding, not fixing - and on building trust with your body over time.
This episode is for:
Women who feel “off” in their bodies but can’t quite explain why

Women over 30 seeking a gentler, more intuitive approach to health

Listeners curious about Ayurveda but unsure how it applies to modern life

Anyone feeling overwhelmed by wellness rules, routines, or optimisation culture

EPISODE HIGHLIGHTS:

[00:00] Meet Nidhi and Ayurveda
[00:53] What Ayurveda Covers
[03:38] Fasting Basics Explained
[05:58] Women and Drying Effects
[09:09] Spiritual Fasting Context
[11:16] Consistency Over Extremes
[12:29] Rhythm Versus Routine
[16:19] Six Part Day Rhythm
[17:08] Morning Kapha Rituals
[19:41] Midday Fire Biggest Meal
[21:14] Afternoon Wind Down
[22:05] Evening Meal Cutoff
[22:54] Sleep Repair Window
[23:26] Women Need Morning Sleep
[24:13] Ayurvedic Oil Massage
[25:05] Oil Benefits Explained
[26:22] Sesame Oil Hormone Support
[29:04] Context And Contraindications
[30:45] Local And Seasonal Eating
[33:29] Food Inherent Qualities
[34:38] Warm Moist Gut Principles
[36:39] Cooking Fats Spices Ferments
[38:52] Diet Culture And Wrap Up
[40:20] Where To Find Nidhi

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 Nidhi Pandya, on Instagram at @my_ayurvedic_life, where she shares insights on Ayurvedic wisdom, digestion, daily rhythms, and how to support the body through a more balanced, intentional way of living.
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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