The O-Studio Podcast

O-Studio
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  • HEALTH & FITNESS
  • UPDATED WEEKLY

Join the us, O-Studio HQ team, every Wednesday as we navigate the art of feeling better - from heartwarming anecdotes to hard-hitting facts, we're diving into candid conversations about the wellness industry, science-backed practises, parenthood, high performance, and more with the hope you leave each conversation enriched, informed, and feeling better than before. Our purpose at O-Studio is to make holistic wellness as accepted, as understood, and as practiced as physical fitness. To achieve this we’re building premium wellness hubs around NZ where communities come together to do things like sauna, ice bath, yoga, pilates, meditation, flotation therapy, massage, recovery and so much more in beautiful & normal environments with everyday people. If you want to join us on this journey, come and visit us at a location near you. Learn about owning your own studio: https://www.ostudio.co.nz/own-a-studio

  1. FEB 10

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

    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

    1h 6m

  2. JAN 27

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

    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

    43 min

  3. JAN 13

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

    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

    47 min

  4. 12/09/2025

    Holiday Survival Guide | How to Enjoy the Moment

    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.

    23 min

  5. 11/25/2025

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

    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 story of how they came to love recovery and wellbeing, and ultimately why they chose to bring those experiences back to their community. Bex’s journey is a powerful place to begin. Soon to open O-Studio Mount Maunganui with her husband, Russ, Bex shares a raw and honest story of pain, healing, resilience, and the mind–body connection that completely changed the direction of her life. A special episode to kick off a special series. Stay up to date with O-Studio The Mount on Instagram and sign up to their community here. --- Want to learn more about owning your own O-Studio - click here. If you enjoyed this episode please give us a 5-star rating, follow and share it - it helps us more than you know! Find us on… InstagramFacebookLinkedIn

    1h 13m

  6. 10/28/2025

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

    From Christchurch Boys’ High to 100 All Black Tests and two Rugby World Cups, Owen Franks’ story is one of relentless discipline, mindset, and self-belief. In this episode, we talk about the vision that drove him from a 14-year-old with big dreams to one of the most respected props in world rugby. Owen chats to us about the habits that set him apart, the role his family played, lessons in consistency, and his journey beyond the game, including his recent battle with cancer and what truly matters to him now. A powerful conversation on mindset, discipline and high performance. --- Want to learn more about owning your own O-Studio - click here. If you enjoyed this episode please give us a 5-star rating, follow and share it - it helps us more than you know! Find us on… InstagramFacebookLinkedIn

    1h 7m

  7. 10/14/2025

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

    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 what really went into the decision. If you're in Australia or know someone who is, let them know... O-Studio is coming. --- Want to learn more about owning your own O-Studio - click here. If you enjoyed this episode please give us a 5-star rating, follow and share it - it helps us more than you know! Find us on… InstagramFacebookLinkedIn

    41 min

  8. 09/30/2025

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

    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 strong. In this episode, we’ll share our best tips and practical steps to help you close out the year with clarity, energy, and momentum. We'd love to here what you do to finish the year strong, tell us in the comments. ___ Find an O-Studio near you here. Want to learn more about owning your own O-Studio - click here. If you enjoyed this episode please give us a 5-star rating, follow and share it - it helps us more than you know! Find us on… InstagramFacebookLinkedIn

    33 min
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About

Join the us, O-Studio HQ team, every Wednesday as we navigate the art of feeling better - from heartwarming anecdotes to hard-hitting facts, we're diving into candid conversations about the wellness industry, science-backed practises, parenthood, high performance, and more with the hope you leave each conversation enriched, informed, and feeling better than before. Our purpose at O-Studio is to make holistic wellness as accepted, as understood, and as practiced as physical fitness. To achieve this we’re building premium wellness hubs around NZ where communities come together to do things like sauna, ice bath, yoga, pilates, meditation, flotation therapy, massage, recovery and so much more in beautiful & normal environments with everyday people. If you want to join us on this journey, come and visit us at a location near you. Learn about owning your own studio: https://www.ostudio.co.nz/own-a-studio

Information

  • Creator
    O-Studio
  • Years Active
    2024 - 2026
  • Episodes
    94
  • Rating
    Explicit
  • Copyright
    © Copyright 2026 O-Studio
  • Show Website
    The O-Studio Podcast