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.
Where to Connect:
📌Follow Becca Holland
Instagram: @healthwithholland
Podcast Instagram: @thebeccahollandpod
📌 Follow Brian O’hÁonghusa:
Instagram: @brianohaonghusa
Triage Method: www.triagemethod.com
