The O-Studio Podcast

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

24 Mar 2026

Contributed by Lukas

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 e...

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

10 Mar 2026

Contributed by Lukas

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 w...

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

24 Feb 2026

Contributed by Lukas

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, thoug...

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

10 Feb 2026

Contributed by Lukas

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 l...

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

13 Jan 2026

Contributed by Lukas

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, perso...

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

23 Dec 2025

Contributed by Lukas

It’s the holiday season and with it comes the pressure of resolutions, big plans, and “new year, new me” energy.In this episode, the team breaks...

Holiday Survival Guide | How to Enjoy the Moment

09 Dec 2025

Contributed by Lukas

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...

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

25 Nov 2025

Contributed by Lukas

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 stor...

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

28 Oct 2025

Contributed by Lukas

From Christchurch Boys’ High to 100 All Black Tests and two Rugby World Cups, Owen Franks’ story is one of relentless discipline, mindset, and sel...

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

14 Oct 2025

Contributed by Lukas

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 wh...

Finish Strong | How to Make the Most of the Rest of the Year

30 Sep 2025

Contributed by Lukas

With spring in full swing, we thought it was the right time to share a theme we always come back to at this point in the year - finishing the year str...

Building Community Through Fitness | Matt Bateman's Journey & The HIIT Squad

16 Sep 2025

Contributed by Lukas

Today, we’re joined by Matt Bateman. From his early days in the fitness world to founding the HIIT Squad, Matt has built more than just a training s...

Real World Tips You Can Use NOW to Master AI | with Data Expert Cameron Mair

02 Sep 2025

Contributed by Lukas

Artificial Intelligence is no longer just hype - it’s reshaping how we live, work, and connect.In this episode, we sit down with Cameron Mair, Head ...

Quick UPDATE | Podcast Schedule

01 Sep 2025

Contributed by Lukas

We're excited to keep bringing you quality episodes while we continue to explore the art of feeling better, every second Wednesday. Own the moment. __...

The Truth About Grief & How to Build Your Recipe for Resilience| With Dr. Lucy Hone

12 Aug 2025

Contributed by Lukas

In this deeply moving and insight-packed episode, we sit down with Dr. Lucy Hone who is a globally recognised resilience and wellbeing researcher, aut...

What It Means to Be Intelligently Lazy in the Kitchen | With Two Raw Sisters (rerelease)

05 Aug 2025

Contributed by Lukas

In this episode, we sit down with Margo and Rosa, the inspiring duo behind Two Raw Sisters. Discover their definition of wellness and the profound imp...

EVERYONE Should Know This | Hormone Health with Sara Widdowson (rerelease)

29 Jul 2025

Contributed by Lukas

Listen as Matty, Tim, Soph, and Sara Widdowson, a dietitian and women's Health Expert, delve into the world of female hormone health and why everyone ...

How to Travel Well | Our Top 3 Tips for Travelling

22 Jul 2025

Contributed by Lukas

In this quick-fire episode, Matty and Elizabeth share their top tips for stress-free travelling. Whether you’re planning your next getaway or just d...

Mid-Year Wake-Up Call | with Coach Di Foster (rerelease)

15 Jul 2025

Contributed by Lukas

In this powerful episode of The O-Studio Podcast, we sit down with Di Foster, a remarkable woman who has faced the unimaginable and emerged with profo...

Dame Sophie Pascoe Unfiltered | Pressure, Identity, & the Power of Self-Kindness

08 Jul 2025

Contributed by Lukas

In this episode of the O-Studio Podcast, Matty Lovell & Tim Bateman speak with retired New Zealand para-swimmer, Dame Sophie Pascoe, about her jou...

Infrared Sauna 101 | Detox, Longevity & Everyday Health

01 Jul 2025

Contributed by Lukas

This is a re-release of one of our most popular episodes - and for good reason.In this conversation, we sit down with Johannes Kettelhodt, CEO of Clea...

Feel Better About Money | Budgeting, Investing & Financial Wellbeing Made Simple

24 Jun 2025

Contributed by Lukas

In this episode, we sit down with CFO and chartered accountant Kirsten Farrelly for a practical, empowering conversation about financial wellbeing. Fr...

Understanding You | The Neuroscience of Human Behaviour with Nathan Wallis (rerelease)

17 Jun 2025

Contributed by Lukas

We're rereleasing this insightful episode, where we were joined by renowned neuroscience educator Nathan Wallis to explore how the human brain really ...

The Evolution of O-Studio | The True Story Behind the Name & Our Most Loved Service

10 Jun 2025

Contributed by Lukas

Ever wondered how O-Studio came to be? In this special behind-the-scenes episode, we dive into the real story behind the brand, how it started, what’...

The Science and Power of Cold Immersion | with Pete Smith (rerelease)

03 Jun 2025

Contributed by Lukas

In this episode, we’re joined by medical nutritionist Pete Smith to explore the real, science-backed benefits of cold immersion. From firing up your...

Thriving in Winter | Our Top Tips to Feel Better This Season

27 May 2025

Contributed by Lukas

Winter’s here, and with it comes the cold, the dark and the urge to hibernate. In this episode, Tim and Elizabeth share their favourite tips for not...

Jason Gunn | Parenting, Public Speaking & Personal Growth (rerelease)

20 May 2025

Contributed by Lukas

We're bringing back a listener favourite!In this heartwarming episode, we sit down with the legendary Jason Gunn - a familiar face from childhood TV s...

Is the Way You Breathe Holding You Back? | With Breathing Physio Abby Stewart

13 May 2025

Contributed by Lukas

What if the way you're breathing is at the root of your brain fog, fatigue, anxiety, or chest tightness and you’ve never even realised it? In this e...

The Truth About Stress | How to Live (and Feel) Better with Pete Smith - Rerelease

06 May 2025

Contributed by Lukas

We had to bring this one back - our 5th ever episode released but it's a goodie. Whether you’re a busy parent, juggling work and life, or just feeli...

How to Move From Knowing to Doing | With Behaviour Change Coach Matt Williams

29 Apr 2025

Contributed by Lukas

Coach and behavioural change expert Matt Williams joins us to break down why most of us only change when we hit rock bottom and how to do it sooner. Y...

Everything You Need to Know About Floating | Sensory Depravation

22 Apr 2025

Contributed by Lukas

Ever feel like your brain just won’t switch off? In this episode, we dive into the science and experience behind float therapy at O-Studio - why it’...

The Speech That Inspired a Nation | Strength & Resilience with Jake Bailey

15 Apr 2025

Contributed by Lukas

At just 18, Jake Bailey delivered a speech as Christchurch Boys' Head Boy that would go on to inspire a nation. Now, a decade later and as New Zealand...

O-Chats | The Let Them Theory

08 Apr 2025

Contributed by Lukas

What if the key to less stress and more peace was just two words: Let them? In this episode, the team dives deep into the viral “Let Them Theory,”...

Highs and Lows of High Performance with Brooke Hayde | O-Studio Owner Series

01 Apr 2025

Contributed by Lukas

Former Olympian and Black Sticks hockey star Brooke Hayde joins us to share her journey from elite sport to holistic wellness. Brooke gets vulnerable ...

Self-Leadership & The Art of Becoming Who You Truly Are | with life coach Elle Nagy

25 Mar 2025

Contributed by Lukas

Who are you really - and who do you want to be? In this episode, life coach and author Elle Nagy challenges us to rethink self-leadership, tune into o...

Life in Transition | How we adapt, grow & thrive through life’s biggest changes

18 Mar 2025

Contributed by Lukas

Life is full of transitions - some we choose, others we don’t. In this episode, we dive into the challenges and opportunities that come with change,...

How to Improve Your Sleep & Unlock Better Health | with Pete Smith

11 Mar 2025

Contributed by Lukas

Struggling with energy, brain fog, or restless nights? Pete Smith is back again to break down why sleep is the foundation of good health - and what’...

Cancer, Recovery & Choosing a New Path | with O-Studio Wellington’s Kate Twigg

04 Mar 2025

Contributed by Lukas

After facing two cancer diagnoses and a stem cell transplant, Kate Twigg, owner of O-Studio Wellington, shares her powerful story of resilience, self-...

How to Improve Your Metabolism, Boost Energy & Reach Your Goals | with Pete Smith

26 Feb 2025

Contributed by Lukas

Metabolism isn’t just about burning calories - it’s the foundation of your energy, mood, and long-term health. Medical Nutritionist, Pete Smith is...

O-Chats | Tips and tricks that make our lives better pt.2

18 Feb 2025

Contributed by Lukas

We're back with more game-changing life hacks! From travel tricks and grocery shortcuts to productivity hacks and unexpected kitchen tips, we’re sha...

Pressure vs Care | Are we too soft?

11 Feb 2025

Contributed by Lukas

How much pressure is too much? And how much is not enough?In this episode we explore how childhood experiences shape long-term success and ask the big...

Parenting Your Parents | Let's chat about it

04 Feb 2025

Contributed by Lukas

At some point, the roles between parents and children start to shift. In this episode, Matty, Tim and Elizabeth explore the emotional and practical ch...

A Year of The O-Studio Podcast | Our favourite (and not so favourite) episodes

28 Jan 2025

Contributed by Lukas

Please take a minute to answer a few questions that'll help shape our future episodes - click here.Find out what our most popular episodes were as Tim...

Navigating the Wild World of Modern Dating | with Hannah Davison

21 Jan 2025

Contributed by Lukas

Hannah Davison from the Untidy Podcast is back to chat about the highs, lows, and unexpected turns of modern dating. From her experiences with dating ...

Life at Full Speed | How to optimise your wellbeing and perform at your best

14 Jan 2025

Contributed by Lukas

In this episode, we look at how taking care of yourself is the ultimate key to showing up as your best self in all aspects of life. Join us as we expl...

Goal Setting | Let’s chat about it

07 Jan 2025

Contributed by Lukas

Join the whole team as they discuss the concept of goal setting... whether you’re someone who loves creating detailed goals or prefers a more intuit...

Happy New Year | Bring on 2025

31 Dec 2024

Contributed by Lukas

Like last week... we're sticking to our regular scheduling. The team is currently recharging for another big year ahead. But we hope you enjoy this ea...

Merry Christmas | Meri Kirihimete

24 Dec 2024

Contributed by Lukas

We wanted to stick to our regular schedule with an easy-to-listen episode on Christmas Day where Soph, Matty and Tim chat about their holiday traditio...

O-Chats | The best of 2024

17 Dec 2024

Contributed by Lukas

As the year comes to a close, we sit down to reflect on 2024 - celebrating the wins, learning from the challenges, and sharing the moments that stood ...

Bone, Joint, and Muscle Health | with Physiotherapist Grace Coombs

10 Dec 2024

Contributed by Lukas

In this episode, we sit down with physiotherapist Grace Coombs, to explore the essentials of bone, joint, and muscle health. Grace dives into the impo...

Brain Food | The connection between diet and mental health with Dr. Julia Rucklidge

03 Dec 2024

Contributed by Lukas

In this episode, we sit down with Professor Dr. Julia Rucklidge, a world-renowned expert in nutritional psychology, to explore the powerful connection...

The Power of Grit | Passion, perseverance, and long-term goals

26 Nov 2024

Contributed by Lukas

In this episode, we explore the concept of grit - what it means, why it matters, and how to cultivate it in your everyday life. Drawing inspiration fr...

From Cricket to Connection | Todd Astle on mental skills and building better men

19 Nov 2024

Contributed by Lukas

Tell us what you think makes a better man in the comments! Todd Astle, former professional cricketer turned mental skills coach and a founder of Bette...

5 Tips to Survive the Festive Season | Balancing family, finances, and self-care

12 Nov 2024

Contributed by Lukas

In this episode, we have 5 tips to hopefully help you thrive this festive season. Tune in for practical advice on navigating the holiday rush while st...

O-Chats | Books, recipes and life moments - what’s got us excited

05 Nov 2024

Contributed by Lukas

In this episode where no work chat is allowed, the O-Studio HQ team—Tim, Matty, Sophie, and Elizabeth—come together to chat about what’s keeping...

Clearing the Mental Mess | with Mental Health Coach Rico Gomez

29 Oct 2024

Contributed by Lukas

We sit down with Rico Gomez, founder of NeuroFit and a high-performance mental health coach, to dive deep into overcoming mental barriers. Rico shares...

Children's Lives Are Harder Than You Think | with principal of 34 years Matt Bateman

22 Oct 2024

Contributed by Lukas

Matt Bateman, otherwise known as Tim and Soph's dad join us as an experienced educator and former principal, to dive deep into the challenges facing k...

The Business Behind O-Studio | Growing a brand with purpose

15 Oct 2024

Contributed by Lukas

In this episode, we pull back the curtain on O-Studio and explore the business side of building a successful wellness brand. Join Tim, Matty, and Soph...

Gut Health Explained with Pete Smith | A Medical Nutritionist's tips for a healthier body and mind

08 Oct 2024

Contributed by Lukas

In this episode, Medical Nutritionist, Pete Smith, delves into the critical role gut health plays in our overall wellbeing. Discover the intricate lin...

O-Chats | Tips and tricks that make our lives better

01 Oct 2024

Contributed by Lukas

Join the whole O-Studio HQ team as they chat about their practical tips and personal insights on what makes their life easier. From deep reflections o...

Environments for Success | Owen Eastwood on belonging and unlocking potential

24 Sep 2024

Contributed by Lukas

Tim, Matty and Soph sit down with renowned performance coach and author of 'Belonging' author Owen Eastwood. Owen has worked with elite organisations ...

Supporting High Performing Young People | With teacher and coach Dan Vann

17 Sep 2024

Contributed by Lukas

Today we explore the complex world of high performance, particularly when helping children navigate pressure in sports, academics, and other activitie...

Tom Walsh | Inside the mind of a world class athlete

10 Sep 2024

Contributed by Lukas

Tim and Matty sit down with Olympic medalist and World Champion shot putter, Tom Walsh. Tom shares his journey from a small-town kid with big dreams t...

Sam Whitelock | Rugby, consistency and leading from the back

03 Sep 2024

Contributed by Lukas

This week, the team sits down with rugby legend Sam Whitelock, the most capped All Black in history! Sam takes us on a journey through the pivotal exp...

No Work Chat Allowed | Let’s talk about fame

27 Aug 2024

Contributed by Lukas

We're mixing it up this week with a light-hearted episode where Soph, Tim, Matty and Elizabeth chat about the strange concept we call fame. You'll be ...

Hormonal Health and High Performance | Sara Widdowson on amenorrhea

20 Aug 2024

Contributed by Lukas

Soph & Matty welcome back Sara Widdowson, a renowned dietitian and women’s health expert, for her third appearance! Sara dives deep into the top...

The Answer to Dying is Living | Taking radical responsibility with Di Foster

13 Aug 2024

Contributed by Lukas

In this powerful episode of The O-Studio Podcast, we sit down with Di Foster, a remarkable woman who has faced the unimaginable and emerged with profo...

Separation & Co-Parenting | The honest messiness with Hannah Davison

06 Aug 2024

Contributed by Lukas

In this episode, we're joined by Hannah Davison, co-founder and author of the My Big Moments children’s books, co-host of the Untidy podcast with Ma...

The Power of Community | Sunrise beach yoga with Jess Campbell

30 Jul 2024

Contributed by Lukas

In this episode, we sit down with Jess Campbell, one of O-Studio Christchurch's amazing yoga teachers who has built an incredible community through he...

15 Lessons from Professional Rugby | How they apply to business & Life pt.2

23 Jul 2024

Contributed by Lukas

We're back with 8 more lessons from Tim... if you haven't listened to part 1 👉🏽 check out the episode before this and then come back! Take the s...

15 Lessons from Professional Rugby | How they apply to business & life pt.1

16 Jul 2024

Contributed by Lukas

Join Soph and Tim as they delve into the key lessons that Tim learnt throughout his professional rugby career and how he applies them to everyday busi...

Richie Mo'unga | Behind the scenes and inside the mind of a rugby great

09 Jul 2024

Contributed by Lukas

Dive deep into the life and career of one of rugby's greats, Richie Mo'unga. From his early days in Upper Riccarton, Christchurch, to his performances...

The Power of Infrared Saunas | With Clearlight Sauna CEO Johannes Kettelhodt

02 Jul 2024

Contributed by Lukas

In this episode Tim, Soph and Matty chat with Johannes Kettelhodt, CEO of Clearlight Sauna. Learn about the benefits of infrared light, why sweating i...

BONUS EPISODE | Guided breathing exercise with Josh Komen

26 Jun 2024

Contributed by Lukas

Join the team as they practise their breathing with Josh Komen. It's short but sweet, perfect to save and come back to when you need! If you haven't l...

Josh Komen | The power of breath work and cold immersion

25 Jun 2024

Contributed by Lukas

Josh Komen was one of the fastest runners in New Zealand until his health took a turn and he was diagnosed with leukaemia, twice. Over the following y...

Train Your Mind For Success | A conversation with Olympian Mental Skills coach John Quinn

18 Jun 2024

Contributed by Lukas

In this episode, we dive deep into the world of mental skills coaching with John Quinn, a seasoned expert who has worked with high-profile teams such ...

BONUS EPISODE | A quiz to test your Second Spring knowledge

13 Jun 2024

Contributed by Lukas

If you haven't listened to our last episode with Sara Widdowson make sure you do that. Then come back here to test how much you could remember! Listen...

Understanding the "Second Spring" | With dietitian and women's health expert Sara Widdowson

11 Jun 2024

Contributed by Lukas

Join Sophie and Matty as they welcome back Sara Widdowson, a dietitian and women's health expert. In this insightful episode, Sara dives deep into per...

Two Raw Sisters | Margo & Rosa's approach to food, business and life

04 Jun 2024

Contributed by Lukas

In this episode, we sit down with Margo and Rosa, the inspiring duo behind Two Raw Sisters. Discover their definition of wellness and the profound imp...

Hannah Jensen Fox | Passion, paint and parenthood

28 May 2024

Contributed by Lukas

Join us in this fun and insightful episode as we sit down with artist Hannah Jensen, a dedicated yoga class attendee at O-Studio Christchurch. Discove...

Currency of Time | Ambition vs. contentment, and the journey to fulfilment

21 May 2024

Contributed by Lukas

We often say time flies, but how are we ensuring we make the most of it? Join Tim, Matty, and Soph as they delve into the precious commodity of time, ...

Beyond the Shiver | The science of cold immersion with Pete Smith

14 May 2024

Contributed by Lukas

Dive into the chilling yet transformative world of cold immersion in this episode featuring medical nutritionist Pete Smith. Discover the profound eff...

Decoding Your Brain | Neuroscience educator Nathan Wallis's insights & tips

07 May 2024

Contributed by Lukas

Delve into the fascinating world of neuroscience with Nathan Wallis. Nathan's ability to translate complex but important topics into plain, digestible...

What A Lad | Balancing rugby, family, and podcasting with Jimmy Marshall

30 Apr 2024

Contributed by Lukas

In this episode the team chats with Jimmy Marshall, host of the popular NZ podcast What A Lad, coach for the Crusaders rugby team, and devoted father ...

Breaking Barriers | Confronting the stigma around men's health & wellbeing

23 Apr 2024

Contributed by Lukas

Join Tim, Matty and Soph as we navigate the complex landscape of men's mental and physical wellbeing, discussing the unique challenges men face in pri...

Jason Gunn | This one has something everyone needs to hear

09 Apr 2024

Contributed by Lukas

Step back in time to your childhood TV days with the iconic Jason Gunn in this must-listen episode. From sharing nostalgic memories to offering invalu...

The Impact of wellbeing on performance and easy strategies for optimisation

02 Apr 2024

Contributed by Lukas

Contrary to popular belief, high performance isn't exclusive to professional athletes—it's a mindset and lifestyle accessible to all! In this episod...

Understanding Female Hormones | Tips & advice with expert Sara Widdowson

26 Mar 2024

Contributed by Lukas

Listen as Matty, Tim, Soph and Sara Widdowson, a Dietitian & Women's Health Expert, delve into the world of female hormone health and why everyone...

Confidence | How to take a step closer to your full potential

19 Mar 2024

Contributed by Lukas

Confidence and self-awareness can hinder or escalate your journey towards reaching your full potential. Understanding the dynamics of self-confidence ...

Embracing Adversity | "The unchallenged beliefs you have about yourself are your biggest barrier to your potential"

12 Mar 2024

Contributed by Lukas

Join us in this powerful episode as Matty opens up about his personal experience during the 2011 Christchurch Earthquake and his wellness journey afte...

Wellness Wearables | Tim loves them, Soph hates them and Matty's on the fence

05 Mar 2024

Contributed by Lukas

Tune in to this episode where Tim, Soph, and Matty share their candid opinions and personal experiences with wellness wearables. From fitness trackers...

Navigating Stress | Tips and insights from Medical Nutritionist Pete Smith

27 Feb 2024

Contributed by Lukas

Join us while we delve into the world of stress with medical nutritionist Pete Smith. Learn about the effects of stress, how to recognise its symptoms...

How Float Therapy Changed Our Lives | Busy minds, improved sleep and creativity

20 Feb 2024

Contributed by Lukas

We're thrilled to have Float expert, Natalie, join Tim and Soph on the podcast. They explore the reasons and methods for floating, sharing personal in...

High stress, toxic positivity and finding calm | Why people use O-Studio

13 Feb 2024

Contributed by Lukas

From stress management to simply wanting a challenge there are a range of motivations behind each unique person in our community.Listen to Sophie, Tim...

Codie Taylor | All Blacks, parenting and the lessons along the way

06 Feb 2024

Contributed by Lukas

Listen while Tim and Matty sit down with Codie Taylor, All Blacks legend, for an insightful conversation. They touch on a range of topics, from playin...

The O-Studio Origin Story

30 Jan 2024

Contributed by Lukas

Join Matty as he chats with Tim, founder of O-Studio, about how O-Studio came to life. Tim's career from a young age in professional rugby, including ...