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:@healthwithholland

Podcast Instagram:@thebeccahollandpod

📌Follow Dr Michelle Hone:

Instagram:@drmichellehone

@herologyhub

Website:thefitclinicnutrition.com

In this transformative episode, Becca sits down with Brian O’hÁonghusa, a nutrition coach and trainee psychotherapist specialising in CBT, to explore emotional eating, diet culture, and how to rebuild a healthier relationship with food. Brian shares expert insights into why we develop certain eating habits, the role of self-compassion in recovery, and practical strategies to break free from restrictive cycles.

If you've ever struggled with food guilt, binge eating, or feeling out of control around food, this episode is packed with valuable mindset shifts and actionable techniques to help you find balance.

Episode Highlights & Timestamps:

[00:00] Introduction – Becca welcomes Brian and introduces the conversation on emotional eating and food psychology.

[02:46] Brian’s Journey – From nutrition coaching to psychotherapy: why combining these fields is essential for real change.

[05:30] Eating Habits: The Root Causes – How upbringing, diet culture, and emotional regulation shape our relationship with food.

[11:23] Feelings Aren’t Facts – How cognitive distortions fuel food struggles and how to reframe your mindset.

[17:07] Breaking the Autopilot Cycle – Practical ways to pause before emotional eating and make conscious choices.

[22:50] Creating Space for Emotions – How mindfulness and regulation techniques help reduce food obsession.

[29:38] Physical vs. Emotional Hunger – Key differences and how to recognise your true hunger signals.

[40:53] Navigating Social Media & Nutrition Myths – How misleading online advice fuels food anxiety.

[46:05] The Power of Joy & Flow State – How daily pleasure and mindful habits reduce cravings and binge eating.

[50:16] Mindful Eating: The 5-10-15 Rule – A simple strategy to slow down, enjoy your food, and prevent overeating.

[57:09] Body Image & Self-Worth – How to separate your identity from diet culture and embrace true health.

[1:03:46] Family Influence on Eating Habits – How childhood experiences and generational beliefs shape our food mindset.

[1:07:30] Challenging Society’s Beauty Standards – Why body ideals are ever-changing and how to define your own version of health.

If you’re ready to take back control of your health, mindset, and relationship with food, check out The Rebalance Membership – a monthly programme designed to help you cultivate sustainable habits around nutrition, emotional regulation, and self-care.

💡 Click here for details!

Where to Connect:

📌Follow Becca Holland

Instagram: @healthwithholland
Podcast Instagram: @thebeccahollandpod

📌 Follow Brian O’hÁonghusa:
Instagram: @brianohaonghusa

Triage Method: www.triagemethod.com

Welcome to Episode #4 of The Becca Holland Show! In this episode, Becca sits down with Tom Coleman, a leading expert in sleep and performance, to explore why quality sleep is the foundation of optimal health. Tom shares invaluable insights on how sleep impacts hormones, energy levels, and overall well-being, offering practical strategies to improve your sleep routine, manage stress at bedtime, and reset your circadian rhythm.

Whether you struggle with broken sleep, constant fatigue, or simply want to feel more energised, this conversation is packed with actionable tips to help you build better habits around rest.

Timestamps to Key Topics:
[00:00] Introduction: Becca welcomes Tom and introduces the focus on circadian health and sleep science.
[01:40] Stress and Sleep: How unmanaged stress dysregulates sleep and affects hormone balance.
[07:43] Circadian Rhythms Explained: Understanding the 24-hour biological cycle and its impact on sleep quality.
[12:15] Women and Sleep: How sleep needs change across different life stages, from menstruation to menopause.
[14:53] The Role of Cortisol: How cortisol rhythms influence energy levels and sleep onset.
[18:28] Social Media's Impact: How phone addiction hijacks dopamine and disrupts healthy sleep patterns.
[24:53] Caffeine and Sleep: The impact of caffeine on sleep cycles and alternatives like Yerba Mate.
[31:10] Temperature's Role in Sleep: How cooling the body at night enhances melatonin production.
[39:58] Building Sleep Routines: Daily habits to promote better sleep hygiene and long-term wellness.
[45:00] Overcoming Insomnia: Strategies to regulate stress and create an optimal sleep environment.
[50:42] Shift Workers and Sleep: Practical advice for those with irregular work schedules.
[59:16] The Power of Light: Using SAD lamps and natural light exposure to regulate sleep cycles.
[1:04:15] Gut Health and Sleep: How microbiome health affects sleep and hormone production.
[1:11:49] The Importance of Joy: Finding flow state and fulfilment to reduce stress and improve sleep.
[1:20:27] Where to Find Tom: Resources and support for improving sleep through his courses and website.

If you’re ready to take your health to the next level, check out The Rebalance Club, Becca’s 12-week program for sustainable lifestyle change and support.

Click here for details!

Where to Connect:
➡️ Follow Becca Holland:
Instagram: @healthwithholland
Podcast Instagram: @thebeccahollandpod
Website: healthwithholland.com

➡️ Follow Tom Coleman:
Instagram: @tomcoleman.ie
Website: tomcoleman.ie