Powrup
Episodes
Ep 164: The Art of the Opener: Better Conversation Starters
28 Apr 2026
Contributed by Lukas
Nat and Kristen tackle the lost art of starting a conversation - why we've all gotten terrible at it (thanks, Zoom), and how to stop defaulting to...
Ep 163: The Relationship Bank Account: Who's Draining You?
20 Apr 2026
Contributed by Lukas
Nat and Kristen get into why so many women find themselves giving, giving, giving - and getting very little back. They break down a ‘relationship ba...
Ep 162: (Repeat) Stop Assuming, Start Managing Up
13 Apr 2026
Contributed by Lukas
While we recharge, we're reaching into the vault for this one - and if you've ever silently fumed about your manager, it's for you. One in...
Ep 161: (Repeat) Gravitas: The Powr Of Presence
06 Apr 2026
Contributed by Lukas
We're taking a couple of weeks off (yes, we're actual humans!), so we're reaching into the vault for this one - and it's a goodie wort...
Ep 160: Crisis Fatigue is Real. Here's How to Cope.
30 Mar 2026
Contributed by Lukas
Nat and Kristen are battling sinus colds AND the state of the world - turns out both are equally congestion-inducing. From their city's dodgy sewa...
Ep 159: We Need to Talk About Your Meetings
24 Mar 2026
Contributed by Lukas
Nat and Kristen count their meetings live on air (nine for Kristen. NINE.) and dive into why your calendar has become a problem. They cover why time w...
Ep 158: Why We Wait For Permission
16 Mar 2026
Contributed by Lukas
Why are so many of us hanging around waiting for a shoulder tap, an invite, or someone to say ‘go ahead’? Nat and Kristen get into where permissio...
IWD Special: Find Your Voice (And Help Others Find Theirs)
08 Mar 2026
Contributed by Lukas
Nat and Kristen dig into why women speak up to 75% less the moment men enter the room - and no, it's not a confidence problem, but a room problem....
Ep 156: Ep Your Labels Are Limiting You
02 Mar 2026
Contributed by Lukas
Nat and Kristen dig into the growing habit of self-diagnosing every uncomfortable feeling - from 'I'm nervous about this event' becoming &...
Ep 155: What's Your Work Personality?
23 Feb 2026
Contributed by Lukas
Nat and Kristen do a deep dive on personality tests - yep, including the bird one from the 90s - before diving into the Business Chemistry assessment ...
Ep 154: When to Take Credit (And When to Share It)
17 Feb 2026
Contributed by Lukas
Nat and Kristen dig into why everyone assumes the guy did more when men and women work together, even when there's zero evidence for it. From rese...
Ep 153: Stockdale Paradox: When Sh*t Gets Real
09 Feb 2026
Contributed by Lukas
Heard of the Stockdale Paradox? Neither had we until two incredible expert interviewees in Powrsuit both brought it up. It’s a concept from a Vietna...
Ep 152: Preparing Quiet Talent for Leadership Roles
02 Feb 2026
Contributed by Lukas
A senior leader asked how to support a talented woman who's quiet in meetings and doesn't look like a 'traditional' leader. We break d...
Ep 151: Ask vs Guess Culture: Why Your Hints Aren't Working
26 Jan 2026
Contributed by Lukas
Ever hint that you're going to Hawaii hoping someone offers their private jet? That's guess culture. Ever directly ask to borrow said jet? Tha...
Ep 150 (Replay): How To Manage Up
20 Jan 2026
Contributed by Lukas
Enjoy a replay of one we wish we'd heard earlier in our careers #redoOne in two people quit over their manager, but here's the thing: this rel...
Ep 149: What's Your Word of the Year?
13 Jan 2026
Contributed by Lukas
Nat and Kristen admit they've completely forgotten if they even did a word of the year last time, so this year they're making it stick. They b...
Ep 148: Highs, Lows, and Why 2025 Was a Six Out of Ten
06 Jan 2026
Contributed by Lukas
Time to take a look back at 2025 - a year Nat calls 'three thirds' (great start, fell off a cliff, optimistic end) while Kristen just found it...
Ep 147: The Stories Making Us Exhausted
01 Jan 2026
Contributed by Lukas
Nat and Kristen dig into the unhelpful stories women tell themselves about busyness, value, and work - like doing 'three people's jobs' (y...
Ep 146: Why Women Feel Weird About Power
23 Dec 2025
Contributed by Lukas
Nat and Kristen dig into why many of us feel uncomfortable about holding power and having ambition. We attempt to introduce the Cedar Barstow framewor...
Ep 145: FOMO Is Messing With Your Progress
15 Dec 2025
Contributed by Lukas
Nat and Kristen dig into why we're all comparing ourselves to everyone else - and how it's keeping us stuck. They cover the amygdala's rol...
Too Busy for Yourself? Here's Why!
09 Dec 2025
Contributed by Lukas
Have you noticed you'll drop everything for an email but can't find 15 minutes for yourself? Nat and Kristen dig into why we're so good at...
Ep 143: Stuck in Your Job? Stop Coasting and Start Moving
02 Dec 2025
Contributed by Lukas
The job market's gone from employees calling the shots to everyone staying put because it feels too risky to move. Nat and Kristen tackle what to ...
Ep 142: Strategy Isn't What You Think It Is
24 Nov 2025
Contributed by Lukas
Nat and Kristen tackle strategic thinking - the skill everyone claims they want until they actually have to do it. They break down why we confuse '...
Ep 141: The Amygdala Hijack: Why We Rage
18 Nov 2025
Contributed by Lukas
Ever sent an email you immediately regretted or lost it with your kid over a few tiny things? Nat and Kristen dig into the science of why we go from z...
Ep 140: When Friendships Fade (and why that's fine)
11 Nov 2025
Contributed by Lukas
Nat and Kristen give you permission to deliberately fade on friendships that no longer serve you. They break down the reason/season/lifetime framework...
Ep 139: Why Your Team Acts Like They're From Different Planets
28 Oct 2025
Contributed by Lukas
Nat and Kristen unpack why five generations working together create such different approaches to everything - from handling restructures to work-life ...
Ep 138: The Martyr Complex: Why You're Raging While Saying Yes
20 Oct 2025
Contributed by Lukas
Nat and Kristen dig into workplace martyrdom - that toxic cycle where you're simultaneously convinced you're irreplaceable AND furious about doing eve...
Ep 137: What's In a Name? Turns Out, a Lot
14 Oct 2025
Contributed by Lukas
Nat and Kristen admit they're terrible at remembering names despite meeting hundreds of women every week. They break down why this matters, share ...
Ep 136: Are We Actually Busier or Just Feeling It?
06 Oct 2025
Contributed by Lukas
Nat and Kristen tackle the busy epidemic - turns out we actually work 8 hours less per week than our parents did, so why does it feel like we're const...
Ep 135: (Replay) How to Recognise Your Own Leadership
01 Oct 2025
Contributed by Lukas
We're resharing one of our most popular episodes this week! Whether you're hearing it for the first time or need the reminder that yes, you ARE a lead...
Ep 134: Hard Conversations (And Why We're All Avoiding Them)
22 Sep 2025
Contributed by Lukas
Nat and Kristen tackle the courage crisis - why everyone's ghosting, avoiding feedback, and nodding along in meetings while secretly hating every ...
Ep 133: What Do I Want to Be When I Grow Up? (Again)
15 Sep 2025
Contributed by Lukas
Feeling stuck in a career you chose when you were basically a teenager? Nat and Kristen tackle the mid-career wobble that hits when you realise your 1...
Ep 132: The Legitimacy Trap (And Why You're Probably Stuck In It)
08 Sep 2025
Contributed by Lukas
Have you ever felt like a fraud who doesn't belong? Nat and Kristen dive into the legitimacy loop - that mental trap where you think you need to b...
Ep 131: Two-Thirds of Life is Average (And That's Fine)
02 Sep 2025
Contributed by Lukas
Nat and Kristen call out Instagram's fake perfection and introduce the 'rule of thirds' - turns out you're only meant to feel amazing ...
Ep 130: How to Actually Manage Your Manager (Without Losing Your Mind)
25 Aug 2025
Contributed by Lukas
Stop waiting for your manager to read your mind! Nat and Kristen share the tools that actually work for managing up - from assuming positive intent in...
Ep 129: Your Partner Makes or Breaks Your Career
18 Aug 2025
Contributed by Lukas
Nat and Kristen dive into research showing your romantic partner is tied for the #1 factor in women's career success - right alongside your manage...
Ep 128: Your Social Life Deserves a Strategy
12 Aug 2025
Contributed by Lukas
Your social life deserves a strategy. Nat and Kristen break down the friendship audit - who are your actual top 5, which relationships drain precious ...
Ep 127: The Loneliness Fix: Real Connection vs Digital Scrolling
04 Aug 2025
Contributed by Lukas
We're all craving human connection but somehow can't be bothered leaving the house. Sound familiar? After Kristen's solo weekend that left...
Ep 126: Energy Boosters That Actually Work
28 Jul 2025
Contributed by Lukas
Nat and Kristen take a personality quiz to figure out if they're introverts or extroverts (one's bang in the middle, one definitely gets energy from p...
Ep 125: Energy Management vs Time Management (What Works Best)
21 Jul 2025
Contributed by Lukas
Nat and Kristen explore why managing your energy might be the game-changer you've been missing. From Obama's identical suits to why checking email fir...
Ep 124: Stop Waiting for Permission (Cause It's Never Coming)
14 Jul 2025
Contributed by Lukas
Ever catch yourself saying ‘Can I just say…’ before every meeting contribution? You're not alone. Nat and Kristen dig into why women are still w...
Ep 123: Storytelling That Actually Lands
07 Jul 2025
Contributed by Lukas
Nat and Kristen just survived speaking at a major conference in front of 600 people and share what actually works when you're thrown into the storytel...
Ep 122: Why You Forget Everything from That Conference
30 Jun 2025
Contributed by Lukas
Ever been to a conference or workshop, taken great notes, then completely forgotten everything three weeks later? Turns out we forget 90% of what we l...
Ep 121: Yes, If... No, But... (Boundary Hacks for Real Life)
23 Jun 2025
Contributed by Lukas
Ever been asked to do something, and your brain short-circuits between 'absolutely not' and 'I guess I have to'? This episode dives in...
Ep 119: From Battleground to Common Ground
16 Jun 2025
Contributed by Lukas
Ever wondered why your brilliant ideas keep getting shot down at work? It turns out, 9 out of 10 people would split an orange in half instead of askin...
Ep 118: (Replay) How to Sharpen Your Influence
10 Jun 2025
Contributed by Lukas
Rerun alert! 🔄 Because good influence advice is like those perfect jeans - timeless!Ever wondered what golf clubs have to do with workplace influen...
Ep 117: Powrsuit State of the Nation #BTS
02 Jun 2025
Contributed by Lukas
It’s time for a town hall! What it's really like running Powersuit with a focus on growth, hustling, and of course, finding ourselves in some we...
Ep 116: Stop Assuming, Start Managing Up
26 May 2025
Contributed by Lukas
One in two people quit over their manager, but here's the thing: this relationship is actually a two-way street, and there's way more you can ...
Ep 115: When to Skip the ‘Sorry’: A Guide to Apologising Less
19 May 2025
Contributed by Lukas
We explore why we over-apologise - that unconscious 'sorry' many of us use as a filler word that actually diminishes our impact at work and beyond. Wo...
Ep 114: Devil Wears Prada Syndrome: Fact or Fiction?
12 May 2025
Contributed by Lukas
‘My worst manager was a woman’ - heard that before? We tackle this taboo topic head-on, examining why women leaders often face harsher judgment fo...
Ep 113: Beyond the Office: Our Remote Work Reality
05 May 2025
Contributed by Lukas
We dive into the reality of navigating a remote and hybrid world, from productivity myths to awkward video calls to loneliness. We share practical ins...
Ep 112: The Real Cost of Cancel Culture
28 Apr 2025
Contributed by Lukas
It's time to tackle the 'flakiness epidemic' sweeping through our social and professional lives. Why have last-minute cancellations skyroc...
Ep 111: (Replay) The Magic of Woo: Your Influence Superpower
21 Apr 2025
Contributed by Lukas
Back by popular demand! Discover the art of Woo - that essential skill of influence and persuasion that helps leaders turn ideas into action. We discu...
Ep 110: Powrsuit AI: Our Time-Saving Hacks
15 Apr 2025
Contributed by Lukas
We dive into practical AI tips for busy women, sharing our fave robot wizadry- yep, including some notable fails. From turning pets into humans to ski...
Ep 109: Peer Review: Inside Our Career Support Circles
07 Apr 2025
Contributed by Lukas
One year after launching our 'personal board of directors' peer group experiment, we're back with some insights into what worked and what ...
Ep 108: Your Inbox Shouldn't Rule Your Life
31 Mar 2025
Contributed by Lukas
Join us as we reveal the truth about our inbox habits (you're spending three times longer checking emails than you think) and share practical stra...
Ep 107: The Adaptability Advantage
24 Mar 2025
Contributed by Lukas
Turns out your precious IQ and EQ might need to shift over. In this episode, we examine AQ (Adaptability Quotient) – the underappreciated metric sud...
Ep 106: The Permission Gap: Why Women Wait
17 Mar 2025
Contributed by Lukas
Still waiting for your invitation? In this episode, we unpack why brilliant women stand in the wings while opportunities waltz by. We dissect the ‘p...
Ep 105: Decision Fatigue: Why Women's Brains Get Overloaded
10 Mar 2025
Contributed by Lukas
Discover why smart women sometimes make bad choices! We reveal how decision fatigue affects women differently (making 6,000 more decisions daily than ...
Ep 104: (Replay) Pre-Meeting Politics: The Real Battlefield
03 Mar 2025
Contributed by Lukas
Today, we're revisiting an impactful conversation about a skill that transforms careers: mastering influence through the strategic "meeting b...
Ep 103: Social Capital: Your Hidden Career Superpower?
24 Feb 2025
Contributed by Lukas
Why do some people's ideas get instant traction while others struggle to be heard? Discover the invisible force that's more powerful than your...
Ep 102: Keep Going: Why Your Next Step Changes Everything
18 Feb 2025
Contributed by Lukas
An investor once fell asleep during Melanie Perkins' pitch for Canva. Today that company is worth $60 billion. This ep digs into what happens afte...
Ep 101: Toxic or Just Tired? When to Get Off the Bus
11 Feb 2025
Contributed by Lukas
In this ep, we tackle a pretty tough question: What do you do when you're out of alignment with your company or team? We dig into why staying in a...
Ep 100: Influence Without Apology
03 Feb 2025
Contributed by Lukas
Ever wondered what golf clubs have to do with workplace influence? In our 100th episode (!!!), we're digging into why influence matters (hint: we&...
Ep 99: The 80/20 Rule: A Fan Favorite Replay
26 Jan 2025
Contributed by Lukas
Too busy? Feeling overwhelmed? We're revisiting our most impactful episode on the 80/20 Principle - where 20% of your efforts drive 80% of your result...
Ep 98: The Tortoise Was Right: Slow and Steady Wins the Race
21 Jan 2025
Contributed by Lukas
Ready to ditch the ‘new year, new me’ pressure? Join us for a modern take on why starting slow is your secret weapon for sustainable success. We'r...
Ep 97 (Replay): Master Executive Presence: Beyond the 'Gravitas' Trap
14 Jan 2025
Contributed by Lukas
Welcome back to one of our most requested Powrup episodes - where we tackle executive presence with a fresh take that's just as relevant today as when...
Ep 96 (Replay): Career advice to ignore 🙅🏼♀️
06 Jan 2025
Contributed by Lukas
Happy New Year! As a special reminder to get off on the right foot in 2025, we replay our dive into the common career advice women can and should igno...
Ep 95: Why Being Lost Might Be Your Best Career Move
31 Dec 2024
Contributed by Lukas
In this ep, we're diving into the science behind why life's messy moments are secretly setting us up for our next big win. Do struggles seriously help...
Ep 94: Work Besties: Why They Matter
23 Dec 2024
Contributed by Lukas
What makes work friendships so powerful? We explore why having a work bestie isn't just about lunch breaks – it actually makes you 7 times more enga...
Ep 93: Wait, Don't Plan Yet: The Powr Pause
16 Dec 2024
Contributed by Lukas
Ever wondered if the secret to moving forward might actually be... looking backwards? Join us for a delightfully honest conversation about the power o...
Ep 92: Stealth Networking: Small Talk to Big Breaks
09 Dec 2024
Contributed by Lukas
Turning coffee chats into career gold? Did you know women who naturally talk about work in everyday settings are 2.5x more likely to land amazing oppo...
Ep 91: Career Curveballs: A Survivor's Guide
02 Dec 2024
Contributed by Lukas
Need straight talk on handling career chaos? We're tackling how to own your story (yep, even the messy bits), shape your narrative, and put yourself o...
Ep 90: The Science Behind Celebrating Your Wins (and Why We Suck at It)
25 Nov 2024
Contributed by Lukas
When was the last time you truly celebrated a win at work? If you’re always rushing to the next goal without stopping to reflect, you’re not alone...
Ep 89: International Men's Day *Special*
19 Nov 2024
Contributed by Lukas
Emotional intelligence is the new superpower. This International Men's Day episode explores what modern masculinity could and should look like. More m...
Ep 88: Becoming an Influencer at Work
10 Nov 2024
Contributed by Lukas
Ever felt you have more to offer than just executing other people's ideas? Join Nat and Kristen as they break down how to transition from implementer ...
Ep 87: (Minisode) Mastering workplace visibility: 3 simple ways
04 Nov 2024
Contributed by Lukas
In our latest 15-minute minisode, we tackle the Visibility Paradox: research shows women are often promoted based on performance, while men are advan...
Ep 86: (Replay) Skills every leader needs now
28 Oct 2024
Contributed by Lukas
Time for a quick check-in! Here’s a reminder of our must-have leadership skills for 2024. What skills are you honing? From resilience and adaptabili...
Ep 85: (Replay) Do you use your strengths enough?
21 Oct 2024
Contributed by Lukas
Do you know (and use) your strengths? Join Nat and Kristen as they dissect the secret sauce of our career identities - with a strengths test! Learn ho...
Ep 84: How Compassion Makes Better Leaders
14 Oct 2024
Contributed by Lukas
In this ep, we break down more buzzwords of leadership – empathy and compassion – and why compassion might just edge empathy as a critical skill f...
Ep 83: The Roles We Play in Conflict: Victim, Villain, or Hero?
07 Oct 2024
Contributed by Lukas
In this ep, we break down the Drama Triangle, a concept from psychologist Stephen Karpman. We explore the roles we fall into during conflict: the Vict...
Ep 82: (Replay) Recognise Your Leadership: It's Already in You.
30 Sep 2024
Contributed by Lukas
In this ep, we explore why so many women hesitate to see themselves as leaders, even when their actions and roles say otherwise. We challenge outdated...
Ep 81: Powrsuit’s 6-Month Journey: Setbacks and Successes.
23 Sep 2024
Contributed by Lukas
We’re taking you behind the scenes of Powrsuit’s first six months. We share the ups and downs of proving value to organisations and navigating our...
Ep 80: Is Multitasking Actually Slowing You Down?
16 Sep 2024
Contributed by Lukas
We’ve all heard multitasking is a superpower, but is it really? In this ep, we explore the surprising origins of multitasking, why it's more of ...
Ep 79: Beyond the jargon: What exactly is strategy?
09 Sep 2024
Contributed by Lukas
In this ep, we tackle the often misunderstood world of strategy. We break down why people love talking about it but hate doing it and why it’s often...
Ep 78: How important is praise? Very!
02 Sep 2024
Contributed by Lukas
When was the last time someone gave you positive feedback? In today’s ep, we’re unpacking the science behind positive feedback and why it’s genu...
Ep 77: *LIVE* Stop Syndroming Women
26 Aug 2024
Contributed by Lukas
In this special live recording from Auckland and Wellington, we dive into the syndromes and stories society hands women—like "Bicycle Face,&quo...
Ep 76: Internal Networking – Why It Matters and How to Start
19 Aug 2024
Contributed by Lukas
Ever wonder how to turn your workplace connections into career-boosting opportunities? In this ep, Kristen shares her 'aha' moment inspired b...
Ep 75: The Myth of 'Diversity of Thought'
12 Aug 2024
Contributed by Lukas
Ever heard an all-male team say they've got 'diversity of thought'? They might think they're being inclusive, but they're missing ...
Ep 74: 5 Surprising Facts About Women and Money
05 Aug 2024
Contributed by Lukas
“Money is power," as Oprah Winfrey famously said. In this ep, we're diving into five surprising facts about women and money that you might ...
Ep 73: When to skip the 'I'm sorry'
29 Jul 2024
Contributed by Lukas
In this ep, we explore the fascinating world of apologies. 🌍💬 Studies show that women apologise more frequently than men. Discover why and learn...
Ep 72: Gravitas: The Powr of Authentic Presence
22 Jul 2024
Contributed by Lukas
In this episode of Powrup, we dive into gravitas, an ancient Roman virtue that’s more than just being 'serious'. We'll debunk modern my...
Ep 71: Streamline Your Schedule with These 6 Calendar Hacks
15 Jul 2024
Contributed by Lukas
We know managing your time can be tough, especially when you have a lot on your plate and find yourself saying yes too much. Nat and Kristen are here ...
Ep 70: (Male Allies) 3 Things You Can Do Now to Take Action as an Ally
08 Jul 2024
Contributed by Lukas
In our latest minisode, we explore how you can make a real difference as an ally in the workplace. From showing up and engaging with diverse groups to...
Ep 69: Career advice to ignore 🙅🏼♀️
01 Jul 2024
Contributed by Lukas
In this ep of Powrup, we dive into the common career advice women can and should ignore. We explore how typical tips like "find a mentor" ...
Ep 68: (Minisode) How do I build relationships in a remote/hybrid workplace?
24 Jun 2024
Contributed by Lukas
In this 15-minute minisode, we tackle a common challenge remote and hybrid workers face: building meaningful relationships with coworkers. We share pr...
Ep 67: Listen Up! Listening Skills as a Leader
17 Jun 2024
Contributed by Lukas
In this ep, Nat and Kristen dive into the power of active listening in leadership. Discover why this skill, first identified by psychologists in the 1...
Ep 66: Are you sure you don't have 'time'?
10 Jun 2024
Contributed by Lukas
Nat and Kristen tackle the all-too-common struggle of feeling like there's never enough time. In this episode, they uncover the real reasons behin...
Ep 65: Yes. It's possible to be too authentic.
04 Jun 2024
Contributed by Lukas
Is it possible to be too authentic as a leader? Nat and Kristen explore the complexity of being an empathetic and authentic leader, particularly durin...
Ep 64: The Importance of Networking (and How to Do It)
27 May 2024
Contributed by Lukas
Nat and Kristen explore how redefining networking as an act of generosity can transform it from a dreaded chore into a powerful tool for growth. It&#...