The O-Studio Podcast

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

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
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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

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

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

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.
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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