The O-Studio Podcast

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Mar 2026

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About the show

Join the us, O-Studio HQ team, every Wednesday as we navigate the art of feeling better - from heartwarming anecdotes to hard-hitting facts, we're diving into candid conversations about the wellness industry, science-backed practises, parenthood, high performance, and more with the hope you leave each conversation enriched, informed, and feeling better than before. Our purpose at O-Studio is to make holistic wellness as accepted, as understood, and as practiced as physical fitness. To achieve this we’re building premium wellness hubs around NZ where communities come together to do things like sauna, ice bath, yoga, pilates, meditation, flotation therapy, massage, recovery and so much more in beautiful & normal environments with everyday people. If you want to join us on this journey, come and visit us at a location near you. Learn about owning your own studio: https://www.ostudio.co.nz/own-a-studio

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60 recent

March 24, 20261 hr 29 min

Gut Health & Bowel Cancer | Why Talking About It Saves Lives

More New Zealanders die from bowel cancer than prostate and breast cancer combined. Yet most of us still feel uncomfortable talking about it. In this episode, we’re joined by Alice Fitzgerald , CEO of the Gut Foundation, for a conversation that could quite literally save your life. We break down: Why NZ has some of the highest bowel cancer rates in the world The simple signs you should never ignore Why embarrassment is costing lives The alternative to colonoscopy most people don’t know about How 30 grams of fibre a day can dramatically reduce your risk This isn’t about fear. It’s about awareness, empowerment, and simple actions that make a massive difference. If you care about your health — or someone else’s — this episode matters. Talking about poo might feel awkward. But as you’ll hear… talking sh*t saves lives. Chapters 00:40 Meet Alice Fitzgerald, CEO of the Gut Foundation 02:05 Alice’s journey from real estate to gut health advocacy 07:22 What the Gut Foundation does: research, education and awareness 11:34 Gut health explained simply 12:34 Explaining gut health to kids: “gut buddies” 15:54 What unhealthy gut health can look like day to day 16:26 Why checking your poo matters 19:49 What changes in your poo to watch for 22:45 Tim’s story: blood, fear and getting checked 25:46 Why men are at greater risk 27:02 Why acting early matters 28:24 Real story: delayed testing and stage 4 bowel cancer 30:31 Why bowel cancer is rising in younger people 33:17 Why New Zealand’s bowel cancer rates are so high 34:33 The good news: bowel cancer is highly treatable if caught early 35:21 What stops people from going to the doctor 38:10 Public vs private care and long waitlists 39:15 CT colonography vs colonoscopy 42:45 Why you need to advocate for your own health 46:27 The Gut Check campaign: self-check, professional check, social check 48:56 Other warning signs beyond bowel changes 50:34 The power of fibre for gut health 52:14 30 plants a week and easy ways to get more diversity 54:32 Simple food swaps and breakfast ideas for fibre 58:48 Gut health misinformation, diet trends and diversity 01:00:52 Lifestyle factors: exercise, stress and meditation 01:03:07 The gut-brain connection 01:04:40 Why gut health is highly personal 01:09:23 Gut health for kids and fussy eaters 01:10:27 Why gut issues are becoming more common 01:11:48 Ultra-processed foods, advertising and willpower 01:17:35 Personal responsibility vs food environment 01:20:49 Focus on adding good foods, not eliminating everything 01:22:30 Final takeaways: review your poo, get checked, eat more fibre 01:25:35 Closing thoughts and thanks to Alice 01:26:16 Outro: Follow OStudio and learn more

March 10, 202655 min

10 Lessons From 20 Years in Business | What We Wish We Knew Earlier

In this episode of the O-Studio Podcast, Tim and Matty break down 10 lessons from 20 years in business , the wins, mistakes, and hard-earned insights we wish we’d known earlier. From building the right product and culture to creating leverage, managing energy, and making better decisions, this conversation is packed with practical advice for business owners, founders, and leaders. Whether you’re just starting out or scaling an established business, these lessons will help you build something that lasts. Topics covered: • Why business is really about people • How to create leverage in your company • Systems that set you free • Important vs urgent decision-making • The real rewards (and challenges) of entrepreneurship • Leadership, energy, and sustainability Listen to the full episode: https://ostudio.co.nz Follow OStudio: @OStudioGlobal Our purpose is to make recovery and wellbeing as accepted, understood, and practiced as physical fitness - through premium wellness hubs across New Zealand Own the moment. CHAPTERS 00:00 Intro – 10 Lessons From 20 Years 01:20 Why This Episode Matters 02:45 Lesson 1: Build the Right Product 05:50 Lesson 2: Business Is People 10:25 Untouchable Lessons & Experience 12:50 Lesson 3: Reach & Trust 17:55 Being Courageous in Business 22:50 Lesson 4: The Power of Leverage 29:55 Important vs Urgent Work 32:10 Lesson 5: Systems Set You Free 36:55 Harder Than You Think, More Rewarding Than You Imagine 41:05 Lesson 6: Energy & Leadership 44:20 Attitude + Effort = Results 48:00 Execution Beats Strategy 50:10 Learning From Others 52:40 Final Reflections 55:00 Outro

February 24, 202623 min

Let's Talk About Death | How Mortality Gives Life Meaning

Death is something we all face, yet it’s one of the least talked-about subjects in everyday life. In this episode, the team opens up an honest, thoughtful conversation about death, grief, and mortality. From sudden loss and fear, to the way becoming a parent reshapes how you see life, to stoic philosophy and the idea of memento mori, remembering that we will die. This discussion explores why death feels so uncomfortable and how facing it can actually bring clarity, gratitude, and meaning. The conversation also touches on legacy, how we live on through others, cultural approaches to grief, and why reflecting on mortality can help us prioritise what truly matters, without being morbid. This episode isn’t about fear. It’s about perspective, connection, and making the most of the time we have. CHAPTERS 00:00 – Why We Avoid Talking About Death Why this conversation matters and what death can teach us about living 02:00 – Personal Experiences With Loss & Fear How often we think about death and the moments that shape that relationship 05:00 – Perspective: Does This Really Matter? Using mortality to reframe stress, conflict, and everyday worries 07:45 – Family, Love & Gratitude How thinking about death changes how we show up for the people we love 11:00 – Grief, Meaning & Memento Mori Remembering mortality as a way to find meaning, not fear 14:45 – If You Knew Your Time Was Limited How priorities, actions, and values shift when time feels finite 18:30 – Legacy: How We Live On Through Others Passing values, essence, and influence beyond our own lifetime 21:45 – Final Reflections: Living Well Now How talking about death can help us live fuller, richer lives

February 10, 20261 hr 5 min

The Real Reason You’re Not Losing Fat | With Medical Nutritionist Pete Smith

Pete Smith returns to the O-Studio Podcast for his fifth appearance and this time we go deep on weight management and why so many people struggle to lose fat (and keep it off). We unpack the difference between weight loss vs fat loss, why “calories in, calories out” is only part of the story, and how things like thyroid function, hormones, stress/cortisol, insulin resistance, sleep, fasting habits, and even alcohol can quietly block progress, no matter how hard you train. Pete also breaks down what actually works long-term: small calorie reductions without triggering rebound, smarter approaches to fasted training, the role of muscle in fat loss, and why your best starting point is a personal benchmark because everyone responds differently. If you’re heading into a new year wanting a better plan (not another short-term reset), this episode gives you practical, science-backed clarity. CHAPTERS: 00:00 Intro + Pete Smith returns (5th appearance) 01:25 Why weight management is getting worse (NZ stats + modern lifestyle) 06:45 Calories in/out: true, but incomplete (why weight gain isn’t “just willpower”) 08:00 Weight loss vs fat loss (why scales & BMI can mislead) 10:20 The hidden roadblocks: thyroid, hormones, stress/cortisol, insulin resistance 14:10 Fuel hierarchy (alcohol → glucose → fat) + why it matters for fat loss 22:10 Keto/carnivore + fasting: benefits, risks, and “organised variation” 28:30 Exercise for fat loss vs muscle gain (fasted training + mTOR + protein timing) 35:30 Habits that sabotage progress (snacking/MMC, digestion, consistency) 41:10 Cold plunge & fat loss protocol (shivering, thermogenesis + women’s considerations) 46:15 Where to start: benchmarks, personalised plan, simple calorie reduction 56:10 Best tracking tools: height-to-waist ratio + metabolism temperature check 01:04:40 Wrap-up + how to contact Pete + outro

January 27, 202643 min

Goal Setting That Actually Sticks | Simple, Realistic, and Fun

In this episode, the team breaks down a more realistic approach to goal setting: simple focuses instead of endless goals, how to actually remember what you set, and why reflecting on progress matters (so you don’t just live in “what’s next?” mode). They explore the balance between pain vs pleasure as motivation, why ambition can be both powerful and exhausting, and the idea of life “dimmers”, where different seasons require different levels of focus on family, work, health, and social life. And to keep it grounded (and fun), the team shares personal goals for the year ahead, including one “unreasonably epic” goal that’s purely for the story. ___ Chapters 00:00 – Welcome to The O-Studio Podcast 01:30 – New Year’s resolutions vs real goal setting 03:30 – Forgetting what you once wanted (hedonic adaptation) 05:10 – Why reflecting on progress actually matters 06:30 – Is pain or pleasure the stronger motivator? 08:25 – Goal setting in professional sport 10:35 – Never being satisfied vs enjoying your life 12:25 – Responsibility, meaning, and ambition 14:45 – Journey vs destination vs the people you do it with 16:00 – Turning 40 and setting personal milestones 17:55 – Skydiving, fear, and unreasonably fun goals 20:45 – Events, fitness goals, and running challenges 22:30 – Chasing feelings instead of tick-box goals 24:00 – Morning routines and setting up your day 28:10 – You don’t need to wait for Monday or January 30:00 – Letting go of over-optimisation 32:40 – Life “dimmers”: work, family, social and health 36:50 – Seasons of life and shifting priorities 39:05 – One simple tip for goal setting 40:40 – Do something unreasonably fun 41:55 – Final reflections and wrap-up

January 13, 202646 min

The Year That Was | Growth & O-Studio’s Journey in 2025

As we wrap up 2025, we’re taking a moment to pause, reflect, and look ahead.In this episode, we share honest reflections on the year that was, personally and professionally. Including the lessons we’re leaving behind, the habits that helped us most, and what we’re intentionally carrying into 2026. We also unpack a huge year for O-Studio: new studios, new communities, major milestones, and the continued mission to make recovery and wellbeing as accepted, understood, and practised as physical fitness.If you’re looking for a moment to reflect, reset, and head into the new year with clarity, this one’s for you. Listen, reflect, and take what you need into 2026. CHAPTERS 00:00 – Welcome to the O-Studio Podcast & setting the tone for the 2025 wrap 01:10 – “What are we running?” Energy check & breaking the fourth wall02:20 – Why we’re reflecting on 2025 (and inviting listeners to do the same) 03:00 – What we’re leaving behind in 2025 (perfectionism, pressure, pace)05:10 – Aging, perspective & gratitude for getting older 07:20 – Creating space, intentional living & “being where your feet are”10:05 – Small habits and rituals that made a difference this year 13:30 – Connection before productivity: how people make everything better16:45 – Podcast reflections & why these conversations matter 18:50 – 2025 at O-Studio: new studios, communities & growth 22:40 – Innovation, studio learnings & owner collaboration 26:30 – Expansion, milestones & looking beyond New Zealand 30:45 – Looking ahead: personal intentions for 2026 35:10 – Family, relationships & new seasons of life 39:20 – O-Studio’s mission, brand intention & the future 44:50 – Final reflections, encouragement for listeners & sign-off

December 9, 202522 min

Holiday Survival Guide | How to Enjoy the Moment

Today we’re wrapping up 2025 with a light, honest, end-of-year Christmas episode. No deep dives, just real chat. Tim, Elizabeth and Sophie reflect on a massive year for O-Studio: new hubs, new people, new lessons… and the chaos and joy that always comes with the holiday season. They share: • What they’re personally looking forward to this summer • How to handle the financial + emotional pressure of the holidays • Why simplicity is the secret to a great break • Their top three holiday season tips • Fun games, routines, and ways to slow down and reset • Why “tan lines on your feet” = the sign of a good life You’ll walk away with practical reminders, some laughs, and a nudge to create a holiday season that actually feels good — not stressful. If you’re looking for a simple, meaningful gift this year, pop into any O-Studio for a wellness experience someone will actually use. Sauna, ice bath, float, massage - the gift of time, space and calm.

November 25, 20251 hr 12 min

The Mind Body Connection with Rebecca Thompson | O-Studio Owner Series

As part of our O-Studio Owner Series , we’re sitting down with Rebecca Thompson - or as most of us know her, Bex. Each of our owners has a unique story of how they came to love recovery and wellbeing, and ultimately why they chose to bring those experiences back to their community. Bex’s journey is a powerful place to begin. Soon to open O-Studio Mount Maunganui with her husband, Russ, Bex shares a raw and honest story of pain, healing, resilience, and the mind–body connection that completely changed the direction of her life. A special episode to kick off a special series. Stay up to date with O-Studio The Mount on Instagram and sign up to their community here . --- Want to learn more about owning your own O-Studio - click here . If you enjoyed this episode please give us a 5-star rating, follow and share it - it helps us more than you know! Find us on… Instagram Facebook LinkedIn

October 28, 20251 hr 7 min

Owen Franks | Discipline, Dedication & the Drive to Be the Best

From Christchurch Boys’ High to 100 All Black Tests and two Rugby World Cups, Owen Franks’ story is one of relentless discipline, mindset, and self-belief. In this episode, we talk about the vision that drove him from a 14-year-old with big dreams to one of the most respected props in world rugby. Owen chats to us about the habits that set him apart, the role his family played, lessons in consistency, and his journey beyond the game, including his recent battle with cancer and what truly matters to him now. A powerful conversation on mindset, discipline and high performance. --- Want to learn more about owning your own O-Studio - click here . If you enjoyed this episode please give us a 5-star rating, follow and share it - it helps us more than you know! Find us on… Instagram Facebook LinkedIn

October 14, 202541 min

We’re Taking O-Studio to Australia | Why, How, Who, When?

In this episode, we dive into the story behind O-Studio’s move across the ditch - why now, how it came together, who we’re partnering with, and what really went into the decision. If you're in Australia or know someone who is, let them know... O-Studio is coming. --- Want to learn more about owning your own O-Studio - click here . If you enjoyed this episode please give us a 5-star rating, follow and share it - it helps us more than you know! Find us on… Instagram Facebook LinkedIn