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.

.

.

.

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

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.