The O-Studio Podcast

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

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

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.