Slow It Down

Beat the Fuel Crisis by Supporting Local with Alex Morrissey

11 Apr 2026

Contributed by Lukas

The world seems extra chaotic at the moment and with the ongoing fuel crisis, sustainability and affordability are more relevant than ever. That'...

What Really Matters Most with Antonia Prebble

04 Apr 2026

Contributed by Lukas

After an unsuccessful attempt at having Antonia Prebble on the podcast a few weeks ago we finally managed to sit down and chat without being hassled b...

It's Ok to Do Less with Dulesé Founder Amelia Jory

28 Mar 2026

Contributed by Lukas

Amelia Jory founded natural deodorant company Dulesé after discovering the chemicals in traditional deodorants were causing irritation on her s...

A Reminder to Rest

21 Mar 2026

Contributed by Lukas

After another hectic week of tech issues, scheduling drama, and a little bit of burnout, I decided to sit down on my own and remind us all that it's o...

The Numbers on your Letter Box Could Change your Life with Chaz Reid

14 Mar 2026

Contributed by Lukas

Time to get a bit woo-woo! Chaz Reid is a numerologist with er business Soulprint, where she gives readings and helps people understand how the n...

Why You Should Be Taking Creatine with Emma Gibson

07 Mar 2026

Contributed by Lukas

Emma Gibson is a naturopath and the head of nutrition at Mitchells, a nutrition and suppliment company that I absolutely adore! Today we're diving dee...

Honest Wolf founder Sophie Hurley

28 Feb 2026

Contributed by Lukas

Sophie Hurley is a dear old friend of mine, ever since we went to primary school together. But more importantly, she's the founder of the luxury wool ...

Me, Myself, and I

21 Feb 2026

Contributed by Lukas

After a hectic couple of weeks, I decided to just sit down on my own and talk about what's been going on.  I'd love to hear how you feel about th...

Buckle Up For A Wild 2026 with Hannah Crerar

14 Feb 2026

Contributed by Lukas

Hannah Crerar is my go to astrology girl, so when I wanted to get an overview of the year ahead she was the obvious choice.  From the upcoming lu...

A Holistic Aproach to Burnout with Biddy McNamara

07 Feb 2026

Contributed by Lukas

Biddy McNamara is helping women navigate the challenges of modern life using psychology, yoga, and meditation.  In the episode we talk about the ...

A Much Needed Catch Up with Toni Lodge

31 Jan 2026

Contributed by Lukas

Toni Lodge is a dear, old friend of mine. We first met when I was working on the Jase & PJ show in Melbourne, but you probably know her from the T...

Dr Libby's In's and Out's for 2026

24 Jan 2026

Contributed by Lukas

Welcome back to Slow It Down for 2026! I don't know about you but the holiday's went by far too quick, but I'm so excited for another year of inspirin...

Thank you for 2025

13 Dec 2025

Contributed by Lukas

2025 has been a hell of a year for me, so I wanted to come on here quickly to reflect on the things I've learned this year and of course say a massive...

Reducing Toxic Exposure with Claudia Vavasaur

29 Nov 2025

Contributed by Lukas

Claudia Vavasaur is a registered dietician who specialises in fertility and women's health. The topic of women's health can be so overwhelming with a ...

The Reality of Motherhood After Separation with Hannah Rose Keys

22 Nov 2025

Contributed by Lukas

I was so taken aback by Hannah's writing online about the grief of the end of a relationship and sharing custody of her kids that I knew I had to talk...

Business and Mindfulness with Zoë & Morgan Founder Zoë Williams

15 Nov 2025

Contributed by Lukas

The iconic jewellery brand Zoë & Morgan has just celebrated its 20th anniversary, so I decided to sit down with the founder Zoë Williams...

No One Really Has Their Sh*t Together with Di McHardy

08 Nov 2025

Contributed by Lukas

Di McHardy is best known for her instagram @_mamas_meals where she shares nutritous and easy meals for your family and she's now a published author wi...

The Good, Bad, and Ugly of Homesteading in New Zealand with Gillian Swinton

01 Nov 2025

Contributed by Lukas

Gillian Swinton came to New Zealand from Scotland, originally planning on just stopping by for her OE. But after falling for a Southland farmer she no...

A Nutritionist's Guide to Feeding Kids with Gina Ulrich

25 Oct 2025

Contributed by Lukas

There's so much to consider when it comes to feeding your kids, and the available baby food selection can often be underwhelming. Which is where Gina ...

How Mummy Blogs Changed Parenting with Rebecca Keil

18 Oct 2025

Contributed by Lukas

Rebecca Keil is one of the OG Mummy Bloggers here in New Zealand. She has been sharing her journey with motherhood for over a decade now, with real, o...

What your Hormones are Really Trying to Say with Rochelle Vranjes Marreiros

11 Oct 2025

Contributed by Lukas

WARNING: This episode contains brief mentions of miscarriage This week I'm joined by Rochelle Vranjes Marreiros, the founder of Seed Cycle Blend a who...

Reinventing Body Positivity with Ellie Fitzgerald

04 Oct 2025

Contributed by Lukas

Welcome to season 2 of Slow It Down! I'm so excited to be getting back into the podcast after my six month maternity leave. I've seen so many incredib...

The Most Valuable Conversation with Hayley Sproull

21 Sep 2025

Contributed by Lukas

Today’s episode is a little different and truly special. We’re teaming up with ANZ to dive into the topic of financial confidence, especia...

Dealing with the Mental Load with Toni Street and Nadia Lim

24 Aug 2025

Contributed by Lukas

The mental load in the modern world can be overwhelming, with more and more getting added to your plate everyday. In this episode, PJ chats with Toni ...

*BONUS EP* Sex.Life - The First Quest: The Neighbour, The Pube and The Wardrobe

06 Jun 2025

Contributed by Lukas

Hello! While we wait for the next season of Slow It Down, I wanted to share the first episode Sex.Life Season 3. It's hosted by my good friend Morgan ...

"There is power in being yourself" - Founder and Influencer Jess Quinn

29 Mar 2025

Contributed by Lukas

Jess Quinn is an inspiration. Life changed dramatically for Jess after having her leg amputated as a child due to cancer. Jess has gone on to do such ...

"Small Moments Make You Who You Are" with Kita Alexander

22 Mar 2025

Contributed by Lukas

I'm a huge Kita Alexander fan and I was so excited to talk with her on the podcast this week. She is not only a pop star who is currently touring with...

Honouring Your Body with Somatic Sexologist Morgan Penn

15 Mar 2025

Contributed by Lukas

I absolutely adore Morgan Penn! She is an old friend, and it has been awesome watching her evolve so much in the time I've known her. Her mission in l...

Stepping Through Burnout with Amantha Imber

08 Mar 2025

Contributed by Lukas

Amantha Imber is an organisational psychologist and author, who wants you to know that even psychology professionals are not immune to burnout! After ...

What You See Is What You Get with Two Raw Sisters

01 Mar 2025

Contributed by Lukas

Rosa and Margo of Two Raw Sisters are an incredibly ambitious combo but they are beautifully down to Earth. In this episode we speak about t...

Follow Your Gut with Toni Street

22 Feb 2025

Contributed by Lukas

Toni Street is one of the most upbeat and positive people out there so it can be surprising to find out how much tragedy and pain she has endured in h...

Challenging Rural Stigma - Philippa Cameron AKA WhatsForSmoko

15 Feb 2025

Contributed by Lukas

Today's guest is a rural celebrity, with a following across the world. Philippa Cameron a.k.a @WhatsForSmoko is an online content creator based on a f...

"The only way out, is through" - Angelina Grey

08 Feb 2025

Contributed by Lukas

I've worked in the same building as Angelina for a long time, but this is the first time I really sat down and got to have a conversation with her abo...

"You get what you believe" with Mindset Coach Efia Sulter

01 Feb 2025

Contributed by Lukas

Mindset Coach Efia Sulter joins me this week to talk about her work helping others with deep transformation in their lives. Her unique approach teache...

"You are born worthy!" - Talking risks with Carolyn Taylor

25 Jan 2025

Contributed by Lukas

I was so nervous for today's chat because I grew up watching Carolyn Taylor on What Now! We talk about how that experience changed her, and how it hel...

"Show me a sign!" - Talking Intuition with Mikki Fisher

18 Jan 2025

Contributed by Lukas

Mikki Fisher is a force of nature! As a podcast host, reiki practitioner and psychic medium, she embodies a busy life. She's trying to slow it down ju...

"I basically do meditation wrong" - Habit stacking and starting with Mandy Catalano

11 Jan 2025

Contributed by Lukas

Today's guest goes by many names including Amanda and Nonna, but we settled on Mandy for majority of the chat. Mandy and I worked together in radio a ...

"We are nature" - Psychic Science and Intuition with Kim Forrester

04 Jan 2025

Contributed by Lukas

Award winning author, educator and consultant Kim Forrester joins me on the first episode for 2025! Her mission is to inspire holistic wellbeing and f...

My 2024 Reflections

28 Dec 2024

Contributed by Lukas

Thank you to everyone who has joined me on the Slow It Down journey so far! It's been a big year, and I wanted to reflect on the way that I've tried t...

"I've always been a little bit connected to the universe" - Motherhood and Music with Kaylee Bell

21 Dec 2024

Contributed by Lukas

Kaylee Bell is incredibly ambitious but also SO grounded. She's gone from Waimate to Nashville, and it's been a long journey that is starting to reall...

"If everything fell to sh*t tomorrow, I'd still be so proud" Steph Claire Smith on Success and Confidence

14 Dec 2024

Contributed by Lukas

I'm so excited to have entrepreneur, influencer, and podcaster Steph Claire Smith join me this week. Steph is such a busy person and things are a...

"My mantra is *this is temporary*" Julia Matthews on juggling motherhood, business, and finding the time to be present

07 Dec 2024

Contributed by Lukas

Julia Matthews is in her productivity season - She's a busy mum and a successful business owner and coming to terms with the fact that she's having to...

"It is possible to live and grieve at the same time" Dr Lucy Hone on resilience, grieving and hope.

30 Nov 2024

Contributed by Lukas

Dr Lucy Hone is a global leader in the field of resilience psychology, and spends her life helping people build resilience, cope with loss and navigat...

Back to Basics with Sam Frost

23 Nov 2024

Contributed by Lukas

Sam Frost has been a lot of things in her time. She's been (or still is) a reality television contestant, radio host, actress, author and mental healt...

Looking at the World Differently with Ethically Kate

16 Nov 2024

Contributed by Lukas

Kate Hall aka Ethically Kate joins me this week to discuss how you can live more ethically, but without the stress we put on ourselves to be perfect. ...

Trusting Your Truth with Cassandra Grodd

09 Nov 2024

Contributed by Lukas

Cassandra Grodd is an author, an entrepreneur and a wellness advocate. It would be easy to typecast her, but everyone's journeys have twists, and Cass...

Comfortable in the Chaos with Megan Papas

02 Nov 2024

Contributed by Lukas

Today I'm joined by the wonderful Megan Beautiful Papas (all is revealed in the episode!). Megan is not only a wonderful broadcaster, but an amazing M...

Finding The Light Again with Janelle Brunton-Rennie

26 Oct 2024

Contributed by Lukas

*This episode contains content that maybe distressing to some listeners* This episode of Slow It Down is a little heavier than we usually go, but it's...

Dancing in the Kitchen with Matilda Green

19 Oct 2024

Contributed by Lukas

Joining me this week to Slow It Down is Matilda Green. Matilda and her husband Art also made the move out of the big smoke and in this ep we talk abou...

From the Big Smoke to Country Folk with Carrie Rad

12 Oct 2024

Contributed by Lukas

This week on the show I am joined by Carrie Rad, a YouTuber who made the massive decision to move from the hustle and bustle of LA to rural Wairarapa ...

Mindfulness and Manifestation with Zoe Marshall

05 Oct 2024

Contributed by Lukas

Welcome to the first episode of Slow It Down! Thank you for being here. I want this podcast to be a moment of me time in your busy life, and a toolbo...

Announcing Slow It Down with PJ Harding

29 Sep 2024

Contributed by Lukas

*Launching Sunday 6th October* Exciting news! I have a brand-new podcast starting on this feed Sunday 6th October. Join me every Sunday for a moment o...

IT'S NOT GOODBYE, IT'S SEE YOU SOON

27 Jun 2023

Contributed by Lukas

In this ep I wanted to say a heartfelt thank you for tuning into the podcast over the last 12 months!It's no secret it's been a brand new chapter in m...

Changing the World One Little Farm At A Time

22 Jun 2023

Contributed by Lukas

This week I catch up with local gal Alex Morrissey who runs the Little Farms organic grocer here in the Wairarapa. In this ep we chat how she got into...

Self Love V Self Care

13 Jun 2023

Contributed by Lukas

Today on the pod I am joined by the host of The Self-Love Club podcast Bel Crawford. Bel and I used to work together at the radio station ZM and this ...

Come Back To Your Breath Baby

06 Jun 2023

Contributed by Lukas

This week on the show I am joined by a friend I met in Melbourne, Emma Maidment. Emma is an international yoga & meditation teacher, writer & ...

In Good Company For Money Chats!

30 May 2023

Contributed by Lukas

I’m joined by the lovely Maddy and Sophie from the You’re In Good Company podcast this week. We chat all things moola from investing to money hack...

9 Bits of Advice To 9 Months In From 9 Months Out

24 May 2023

Contributed by Lukas

As I record this little ep, Charlie is 9 months old today! So to celebrate I thought quite simply I would give myself 9 bits of advice that I wish I h...

Flashback Episode: Jay Reeve

16 May 2023

Contributed by Lukas

In this ep I catch up with old mate Jay Reeve. Jay and I have been friends since I started working at ZM in Auckland. Often touted as the 'cool MTV gu...

Mama, I Love You!

09 May 2023

Contributed by Lukas

As Mother’s Day descends on us this weekend I thought what an opportunity for you to meet my mum Ang! Mum is my best friend, soul sister, inspiratio...

Flashback Episode: Zoe Marshall

02 May 2023

Contributed by Lukas

Zoe Marshall is the host of the hugely successful podcast The Deep. Zoe takes on some incredibly complex topics with a range of diverse guests and has...

Real MotherHood Chat and Truly Honouring Our Cycles

25 Apr 2023

Contributed by Lukas

This week I have a good belly laugh with founder of online platform The Fold, Alice Browning. Alice and I discuss the importance of honouring our cycl...

The Wild Ride of Sarah Wilson

18 Apr 2023

Contributed by Lukas

Sarah Wilson is a multi-New York Times and Amazon best-selling author, podcaster, international keynote speaker, philanthropist and climate chang...

Trying An Open Relationship For The First Time

11 Apr 2023

Contributed by Lukas

This week on the show I am joined by Kristie Saunders who is the host of the podcast Opened. In this episode we chat about why Kristie recently decide...

IN HOUSE: Our Tips For Travelling With Babies

04 Apr 2023

Contributed by Lukas

This week my partner BJ is back in the hot seat to talk about all things travelling with babies. We are the furthest people from experts you will find...

5 Books To Read For A Better You In 2023

28 Mar 2023

Contributed by Lukas

Apologies in advance for my slightly echoey voice in this one - an unplugged mic will do that to ya, oops!As a new mum I have not read a book in quite...

March Breakdown and When Is Your Saturn Return?

21 Mar 2023

Contributed by Lukas

Jordanna Levin is the host of a bunch of successful podcasts including Lunar Lover which is a warm, witty and practical way of connecting with astrolo...

To Be Human Is To Feel It All

14 Mar 2023

Contributed by Lukas

Today it’s the Molly and Polly Show! My guest is Molly Jane, the co-founder of meditation and sleep app Bloom and wellness platform Wellweb. Origina...

Figuring Out Thirty

07 Mar 2023

Contributed by Lukas

To celebrate International Women’s Day, this week I am going to share an episode of a podcast I featured in earlier this year. The podcast is Figuri...

Shit You Should Listen To

28 Feb 2023

Contributed by Lukas

This week I chat to one third of the brains behind SHIT YOU SHOULD CARE ABOUT. If you don’t already follow them on Instagram, there’s a good chanc...

Declutter Your Life

21 Feb 2023

Contributed by Lukas

There is a word I have never really associated with that strongly and that word is ‘organised’. But as I have got older (and less wiser) I have fo...

‘Bouncing Back’ After Babies: Myths and Truths

14 Feb 2023

Contributed by Lukas

I am talking all things postpartum recovery and exercise this week with Ren and Jen from She Moves. She Moves is an online workout programme here in N...

Life After Being an All Black

07 Feb 2023

Contributed by Lukas

Josh Kronfeld is my first guest who is a former professional sportsman and an absolutely legendary one at that. Josh played in 56 games for the All Bl...

Astrology Forecast for 2023

31 Jan 2023

Contributed by Lukas

My Astrology and Human Design queen slash all round lovely human Hannah Crerar is back for a look at the year ahead! In this episode we look at what i...

An Introduction to Cults with Sarah Steel

24 Jan 2023

Contributed by Lukas

Let’s talk about SECTS BABY! I am joined today by Sarah Steel who is the host of the award-winning podcast Let’s Talk About Sects which focuses on...

Art Green on Supportive Mates, Being Wise With Your Time and Dissecting Alllll the Health Info

17 Jan 2023

Contributed by Lukas

Art is back on the telly for Celebrity Treasure Island: Fans V Faves and his chosen charity is Movember. We look at the reasons why he selected this c...

The Subtle Art of Not Giving a F**k with Mark Manson

10 Jan 2023

Contributed by Lukas

Mark Manson is the author of the incredibly successful book The Subtle Art of Not Giving A #$!#@ which has casually sold over 15 million copies worldw...

Grounding into the Heart of Your 2023 Vision with Bridget Paddon

03 Jan 2023

Contributed by Lukas

New year, new you! Ahh we have heard it all before. Why is it that so often the resolutions we set for a new year don’t actually stick? Because more...

Best of 2022!

27 Dec 2022

Contributed by Lukas

A look back at the year that was! From telling Jase I was pregnant to the birth of Charlie Leo, 2022 has been a whirlwind. Bring on 2023 xxIn case you...

A Very Merry Christmas Special with Jase Hawkins and Alex Perigo!

20 Dec 2022

Contributed by Lukas

He was the guest on my first episode of the year so only fitting to bring Jase back to wrap up the year with a special Christmas episode. Expect silli...

Bite Size: What Advice Does Cathrine Mahoney Have for Her Younger Self? Plus A Life Update from Yours Truly

15 Dec 2022

Contributed by Lukas

In this ep Cathrine continues with the hilarity and dishes some great honest advice for her younger self. How much of her life would she change?! Plus...

Quitting Your Day Job, Dating After Divorce and Vision Boards with Cathrine Mahoney

13 Dec 2022

Contributed by Lukas

Cathrine Mahoney is an English, curly-haired Capricorn. A publicist by trade, who never leaves the house without a red lip on! After 20 year...

Not All Doom And Gloom with Lottie Dalziel

08 Dec 2022

Contributed by Lukas

Here’s a little snippet of some positive things going on with the environment at the moment that Lottie had to share with me. It’s always importan...

Lottie Dalziel - A Lot(tie) to be done but BANISH the guilt! (Ooh, that was a baby brain title if I’ve ever heard one…)

06 Dec 2022

Contributed by Lukas

In 2018 Lottie Dalziel made the resolution to be kinder to the planet but struggled to find reliable sources on the subject with easy info to follow. ...

Introducing A Special Guest…

01 Dec 2022

Contributed by Lukas

I was gonna do a Friday Q + A with questions you asked on Insta BUT I just feel I have chatted about the same things over and over recently. So instea...

Humble Country Beginnings, Why Radio is Cheap Therapy & Embracing Yourself Is Key with Bree Tomasel

29 Nov 2022

Contributed by Lukas

So good to catch up with a radio sister from another mister! Bree is the hilarious drive host on ZM’s Bree and Clint radio show after making the mov...

Friday Reflection: Advice to My Younger Self

24 Nov 2022

Contributed by Lukas

Today we hear some advice that Brodie Kane would tell her 18 year old self… it’s sort of a question I’ve started asking my guests lately as I fi...

How Two Keep Aligned and Fake It 'Til You Make It with Stef and Jess Dadon

22 Nov 2022

Contributed by Lukas

This week on the show I speak to Jess and Stef Dadon, the sisters behind HOW TWO LIVE and super fun shoe brand TWOOBS. The girls started HOW TWO LIVE ...

Broadcasting, Being Your Own Boss & Bed Making with Brodie Kane

15 Nov 2022

Contributed by Lukas

Brodie Kane is our guest this week! Brodes and I share a bit in common after transitioning from commercial radio jobs into doing our own thang. We tal...

IN HOUSE: Sit Down Chat with BJ Round 2!

10 Nov 2022

Contributed by Lukas

Well this is a hot mess of a chat. Had a lot of people asking for BJ’s perspective on birth and being a dad so we sat down to answer all your questi...

Winner, winner, chicken dinner!

08 Nov 2022

Contributed by Lukas

Today, as promised I announce the winner of our Honest Wolf giveaway! Thanks to all who entered, there were a lot of you so I think we will have to do...

An Honestly Good Friday Giveaway!

03 Nov 2022

Contributed by Lukas

Off the back of chatting with Sophie Hurley earlier this week I thought it’s only natural we giveaway one of her epic Honest Wolf bags. Head along t...

Sophie Hurley - Honest Wolf

01 Nov 2022

Contributed by Lukas

Sophie Hurley is first and foremost one of my oldest and dearest friends. We went to primary & high school together, boarded, played hockey and ev...

Follow Up - Dr Abbie and Practical Tips For At Home

27 Oct 2022

Contributed by Lukas

Following on from this week’s ep with Dr Abbie I wanted to dedicate a section to things you can do at home. I completely understand actually going t...

Dr Abbie - TCM & All It’s Gems

25 Oct 2022

Contributed by Lukas

This week on the show we are joined by my friend Dr Abbie, talking about all things Traditional Chinese Medicine. I met Abbie in Melbourne where I was...

The Birth of Charlie Leo: Q & A!

20 Oct 2022

Contributed by Lukas

I realised in the last episode there was still so much I hadn’t covered so decided to do a Q + A with all your questions from Insta! I cover the one...

The Birth of Charlie Leo

18 Oct 2022

Contributed by Lukas

This week on the poddy I am finally sharing my birth story with you! This was crazy to relive all the nitty gritty details and I did so with the help ...

Chris Mac - Six60, Success & Not Forgetting Your Roots (Soz, had to)

11 Oct 2022

Contributed by Lukas

This week I catch up with the super talented bassist of Six60, Chris Mac! After a solid 11 years together, Six60 have just released their brand new al...

IN HOUSE: Caitlin Marett

01 Oct 2022

Contributed by Lukas

Here she is! Been a long time coming. One of my best friends Caitlin is finally on the show! She came to visit this week and I thought what a perfect ...

Woo Woo Weekend - David The Medium

19 Sep 2022

Contributed by Lukas

OK team I am well aware it is not a weekend and this really was supposed to come out on Sunday but #NewBornLife, things don't always go to plan!So con...