Holiday Survival Guide | How to Enjoy the Moment

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

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 Follow OStudio: @OStudioGlobal Our purpose is to make recovery and wellbeing as accepted, understood, and practiced as physical fitness - through premium wellness hubs across New Zealand 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

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.

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. ___ 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