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PODCAST

The Little Things

In a world where well-being influencers are driven by endorsements, wellness trends generally come at a cost, and busy lives disrupt our best intentions, all many women want are simple, science-based facts to help us live a productive, happy balanced life. Enter The Little Things. Broadcaster Francesca Rudkin and health researcher Louise Ayrey have been friends for over a decade and have been through it all, and along the way have learned the benefits of practical information over costly fads

health & fitness self-improvement

All Episodes

45:30

Why menopause shouldn't hold you back from your...

The Little Things ·

2025/05/16

Francesca and Louise have been trail running for several years now, and while they love it as a hobby, both know how menopause and ageing can have an impact on getting into exercise and maintaining it. So this week, they are talking to Cathy Duffy, a running coach with Mile 27 in Australia, and who also has a Bachelor of Human Movement Science. She is focused on making sure women feel safe and comfortable when it comes to exercise, not only to achieve their goals, but to train with consideration of

en-nz

46:41

Why you aren't going to sort your life out and why...

The Little Things ·

2025/05/09

Self-help books and advice gurus often promise big changes to revolutionise how you live your life, or push you to strive for perfection. But what if we accept the fact that we are mortal humans with a finite time on this Earth, with only so much ability to get things done - and if we place ourselves within that reality, is that when we can truly thrive? This week, Francesca and Louise are talking about this philosophy with Oliver Burkeman, author of Meditations for Mortals, which explores why we

en-nz

55:12

Why understanding your gut could be the key to a...

The Little Things ·

2025/05/02

In the last few years, everyone has started talking about gut microbiome and how important it is to our health. Everything from longevity to mental health to disease resistance is now being linked to the gut - but how do we achieve a healthy gut microbiome? Do we really need probiotics or can lifestyle and diet alone help our gut to flourish? This week, Francesca and Louise get a step by step gut health guide from Dr. Will Bulsiewicz, a gastroenterologist, researcher, expert in digestive diseases

en-nz

49:32

How to get the most out of therapy with Jacqui Maguire

The Little Things ·

2025/04/25

Therapy can be a useful tool for many of us for a variety of reasons, but often times finding the right person for the right price can be the first barrier in seeking help. So who should you see? How can you access what you need? What does it cost? And how do we get the best out of it? To help you sort through it, this week Francesca and Louise are joined by clinical psychologist, writer and speaker Jacqui Maguire about the different types of therapy, how to be in the right mindset to seek help, and

en-nz

41:56

The secret to extending your lifespan with Dr...

The Little Things ·

2025/04/18

Stories about millionaires doing wacky things to decrease their biological age - like plasma transfusions with their teenage sons - have been doing the rounds over the last few years. But extending your lifespan can be done cheaply and easily. This week, Francesca and Louise talk to Dr Nicholas Koemer about the study he was a co-author on that looked at the easiest ways to change your lifestyle. And they talk with NZ Herald writer Joanna Wane to share what she learned from a year spent trying to

en-nz

54:53

Adolescence and the conversations you should have...

The Little Things ·

2025/04/11

The Netflix hit Adolescence has got everyone talking - in particular, it's sparked conversations around boys and young men, and what's causing them to be drawn in by the 'manosphere' online. This week, Francesca and Louise are joined by Andrew Reiner, author of Better Boys, Better Men: The New Masculinity, and a Senior Lecturer at Towson University in Maryland where he teaches courses in men's and cultural studies, who feels that the right conversations aren't being had off the back of the show.See

en-nz

49:05

Why we need to change the way we think about grief...

The Little Things ·

2025/04/04

Grief is something that we all experience in life - we all know what it is like to lose a loved one, be it a family member, friend, or even a pet. It doesn’t seem to matter how prepared you might be, how many times you have experienced it, or the circumstances around it, a devastating loss is just that – devastating. And finding the words to support those close to us can be difficult, let alone helping ourselves. This week, Francesca and Louise are joined byDr Denise Quinlan, director of

en-nz

52:04

What to know when dealing with your GP with Dr Preeya...

The Little Things ·

2025/03/28

Our GPs are people we rely on for a lot. A visit can be as simple as a 15 min appointment to establish if our sore throat is a viral or bacterial infection, but it is sometimes the start of a long and difficult pathway of diagnosis, treatment and hopefully recovery for any one of many illnesses and injuries that could befall us. They play a big role in our health journey, but do we really understand their role in our well-being? To get insight into how to get the most from your GP, this week

en-nz

53:18

How to adapt your makeup routine as you age with Lisa...

The Little Things ·

2025/03/21

Many of us find a makeup routine that works, even if it takes years to get it right. But that doesn't mean that routine is always going to be the thing that works. This week, Francesca and Louise are joined by acclaimed local makeup artist Lisa Matson to discuss why our old routines don't work as we get older, and what we need to do to keep it working.See omnystudio.com/listener for privacy information.

en-nz

44:34

Surviving the empty nest with Kerre Woodham

The Little Things ·

2025/03/14

This year Francesca and Louise have both sent a child off to university, and it has got them thinking about the empty nest and how to cope. To discuss, Newstalk ZB host Kerre Woodham joins them to get her insights into watching her daughter leave home, leave the country, and raise a family - and why your kids leaving home isn't the end of the world.See omnystudio.com/listener for privacy information.

en-nz

51:28

Why a metabolism reset is key to sorting your energy...

The Little Things ·

2025/03/07

Francesca and Louise are back for a new season, and to kick things off, they are joined by Christchurch-based Canadian naturopath and author of The Metabolism Reset, Lara Briden, to discuss the key role metabolism plays in maintaining our energy levels, hunger and weight, and what you need to do if things are feeling a little off.See omnystudio.com/listener for privacy information.

en-nz

12:58

What we've learned so far - from relationship tips to...

The Little Things ·

2025/02/28

The Little Things is coming back for Season 4 next week, but before the new season gets underway, Francesca and Louise are catching up on what they learned last season, including improving their family relationships, getting more protein into their diets, and how Francesca avoided being caught in a sextortion scam! New episodes are back from March 8th.See omnystudio.com/listener for privacy information.

en-nz

43:54

Everything to know about weight loss drugs with...

The Little Things ·

2024/10/18

For the final episode of the season, Francesca and Louise are discussing one of the hot topics of lifestyle and wellbeing at the moment - weight loss drugs. Ever since Ozempic hit the market in the US, it's all anyone can talk about - but how do these drugs work, and can you even get them in New Zealand? To discuss this, they are joined by Professor Jeremy Krebs to answer all your questions. See omnystudio.com/listener for privacy information.

en-nz

51:28

How to reset your healthy habits with Erin O'Hara

The Little Things ·

2024/10/11

Forget New Year Resolutions - with the clocks having recently reset, and the school holidays coming to an end, now is the last chance many women will have to reset their healthy habits before the Christmas rush takes over the last few months of the year. With some tips of how to create these habits and stick to them, today Francesca and Louise are joined by naturopath Erin O'Hara. See omnystudio.com/listener for privacy information.

en-nz

45:48

Sex, communication and betrayal: All things intimacy...

The Little Things ·

2024/10/04

Intimacy in a relationship is about more than just sex - but good intimacy and honest communication can help your relationship avoid any pitfalls in that area as well. This week, Francesca and Louise are joined by sex therapist Jo Robertson to discuss everything you need to know about intimacy, from being honest about sex, to simple things to keep your relationship alive and communicative. See omnystudio.com/listener for privacy information.

en-nz

47:10

What women need to know about cardiac health with Dr...

The Little Things ·

2024/09/27

Heart disease is the biggest killer of people in New Zealand, including women, yet it is still often seen as a male issue. This episode, Francesca and Louise discuss their own heart and cholesterol journeys and get advice and insight from leading cardiologist, Dr Cara Wasywich. See omnystudio.com/listener for privacy information.

en-nz

50:53

Understanding the middle aged male with Matt Heath...

The Little Things ·

2024/09/20

The Little Things usually talks about the issues facing women of a certain age - but sometimes, those issues can be caused by their husbands or partners. So today, Francesca and Louise are turning their attention on middle-aged men - why do men get so down as they get older, how can they open up, and is 'male menopause' really a thing? To discuss this, their joinged by broadcaster and A Life Less Punishing author, Matt Heath, and clinical psychologist Dr Dougal Sutherland. See

en-nz

46:23

What you really need to know about nutrition with Dr...

The Little Things ·

2024/09/13

When it comes to nutrition and what you put into your body, there is so much information out there about what not to do and what to do instead that it can be difficult to know the truth. This week, Francesca and Louise are joined once again by NZ-based leading expert on women's health and fitness, Dr Stacy Sims, to discuss all things nutrition, hydration, food and gut microbiome. See omnystudio.com/listener for privacy information.

en-nz

42:37

Your guide to making friends and maintaining good...

The Little Things ·

2024/09/06

Making friends as a kid is easy work. As an adult? Not so much. From knowing how many friends you should have, to working through relationships that might be too toxic, juggling friends in adulthood is sometimes as complicated as your playground relationships. This week, Francesca and Louise are joined by Dr Hannah Korrel, author of How to Break Up With Friends, to discuss all the advice you need to know for navigating, maintaining and building friendships in adulthood. See omnystudio.com/listener

en-nz

51:13

Sextortion and online scams: How to keep your kids...

The Little Things ·

2024/08/30

Parents always want to keep their kids safe in any circumstance, and always have. But with the rise of social media, that has become a more difficult task. Today, Francesca and Louise talk with US-based Kiwi journalist Olivia Carville on her investigation into the extent of sextortion scams targeting teen boys there, and then get advice on what parents can do to help their kids navigate the internet safely with NetSafe's Sean Lyons. Suicide and depression help services: If it is an emergency and

en-nz

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