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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

48:16

Why midlife criticism hits so hard - and how to...

The Little Things ·

2026/04/24

This week Francesca and Louise dive into the tricky topic of dealing with criticism and negative thoughts. They're joined by psychotherapist Kyle MacDonald, who shares his expertise on how to navigate negative feedback and the feelings that come with them. Kyle offers practical advice on how to build resilience and maintain a positive outlook while Francesca and Louise give context to why criticism seems to hit harder in midlife.See omnystudio.com/listener for privacy information.

en-nz

46:36

Why you can't blame menopause for weight gain

The Little Things ·

2026/04/10

Menopause expert Niki Bezzant has some bad news for us: we can't blame our midlife weight gain on menopause. Niki joins Francesca and Louise to discuss what's really behind that sneaky middle age spread and what role menopause plays if it doesn't directly cause it. They also discuss hormone therapy, breast density, and how to manage perimenopause and menopause symptoms.See omnystudio.com/listener for privacy information.

en-nz

50:23

Cosmetic treatments - the good, the bad and the...

The Little Things ·

2026/03/27

Microneedling, LED masks, Botox in a bottle - these are just a few of the many cosmetic trends we're bombarded with on a daily basis. But what works, what doesn't and what could actually do more harm than good? Francesca and Louise sit down with cosmetic medicine expert Dr Sarah Hart to separate hype from reality. They also dig into skincare essentials, and the truth about trending ingredients like peptides and exosomes.See omnystudio.com/listener for privacy information.

en-nz

48:03

Keeping the love alive after the kids have left home

The Little Things ·

2026/03/13

Clinical psychologist Karen Nimmo joins Francesca and Lou for a discussion about navigating relationships when the kids leave the nest. Together they tackle the challenges of transitioning from a child-centric life to a more adult-oriented one, and the pressure this can put on relationships. Karen shares her expertise on how to prioritise your partner during this time, and offers practical advice on how to rebuild intimacy, communication and connection.See omnystudio.com/listener for privacy

en-nz

58:38

What happens when you're widowed too soon with Jana...

The Little Things ·

2026/02/27

Jana McPherson is a food blogger and business owner navigating life as a young widow after losing her husband Hamish in 2023. Joining Francesca and Louise to share her story of love, loss, and resilience, Jana discusses the challenges of widowhood, including financial stress, grief, and the emotional burden of caring for her children.She also opens up about the importance of self-care, finding support, and learning to move forward.See omnystudio.com/listener for privacy information.

en-nz

54:42

Is ultra-processed food really that bad for us?

The Little Things ·

2026/02/13

The danger of ultra-processed food has been dominating the headlines, but do these foods deserve all the negative press they're getting? This week Professor Sarah Berry from King’s College London and chief scientist at ZOE helps us cut through the noise as we unpack what “ultra-processed” actually means, why not all processed foods are created equal, and how some foods are designed to override our natural fullness signals. Sarah explains the science behind hyper palatable foods,

en-nz

51:52

Bringing attention back into focus

The Little Things ·

2025/10/17

In a world where our attention is constantly pulled in multiple directions, how do we regain control of our focus? Professor Gloria Mark from the University of California, has spent her career studying what's happening to our attention spans and she joins Francesca and Louise to share some surprising statistics. It's a wonder we get anything done at all! But don't panic, Gloria also shares plenty of great advice to help us reclaim our focus. This is the last episode of The Little Things for 2025

en-nz

51:05

Dr Justin Coulson on what's really worrying our kids

The Little Things ·

2025/10/10

When our kids worry, we worry. Especially when we don't know what they're worried about! This week, Dr Justin Coulson is back to talk about what really bothers kids and young adults most, and how parents can help. He shares some of his top tips for helping parents support their children through these challenges by fostering connection, understanding perfectionism, and encouraging open conversations about tough topicsSee omnystudio.com/listener for privacy information.

en-nz

59:59

Dr Michelle Dickinson on the power and peril of AI

The Little Things ·

2025/10/03

Are you ready to face the AI revolution that's already transforming our daily lives? Join Francesca and Louise as they step into the world of artificial intelligence with nanotechnologist and science communicator Dr Michelle Dickinson. From the benefits of AI as a productivity tool to the concerning lack of regulation in New Zealand and the ways we might be unwittingly sharing our children’s data to train AI, Dr Dickinson brings clarity to complex concepts while also offering practical advice

en-nz

55:01

Dr Lucy Hone on the living loss of dementia

The Little Things ·

2025/09/26

When a loved one experiences dementia, grief does not wait for a tidy ending. Francesca and Louise sit down with resilience researcher and grief expert Dr Lucy Hone to talk about living loss and how to cope when someone you love is in ongoing cognitive decline. Later in the episode Helen Frank from Alzheimer’s Taranaki shares clear guidance on early signs, getting a diagnosis,and the support available for carers. 'How Will I Ever Get Through This?' - pre-sales for the new book from Dr Lucy

en-nz

52:13

The midlife rage no one warns you about

The Little Things ·

2025/09/19

Many women are blindsided in their 40s by a sudden return of explosive anger. Clinical neuropsychologist Caroline Gurvich joins Francesca and Louise to explain how hormonal changes can intensify stress, spark mood swings and leave women feeling unrecognisable to themselves. She also shares what helps: lifestyle shifts, medical support and the importance of not simply putting up with it. Plus, a look at brain fog, the overlap with ADHD symptoms and weighing up treatment options for perimenopause

en-nz

57:44

What an athlete mindset can teach us about pressure

The Little Things ·

2025/09/12

What do top athletes know about pressure that the rest of us don’t? Dr Kylie Wilson is a mental skills and performance coach who has worked with Olympians, rugby stars and world champions. She joins Francesca and Louise to share some of the mental skills sports stars use that can also help us regular folks in our everyday life. Prepare to take notes on learning from failure, reframing negative stories, and building focus through routines and visualisation.See omnystudio.com/listener for

en-nz

49:43

Lorna Riley on divorce and dating

The Little Things ·

2025/09/05

Coast FM's Lorna Riley has been through two divorces and is now engaged again. Her message to women staring down a midlife separation is clear: it is hard, it is heart-breaking, but you can still build a good life on the other side.Lorna joins Louise and Francesca to talk about the financial and emotional toll of separation, finding herself back in the dating pool in her fifties, a simple screen for red flags and the two year recovery arc.See omnystudio.com/listener for privacy information.

en-nz

59:18

It's complicated: figuring out our relationship with...

The Little Things ·

2025/08/29

Many women have a complex relationship with alcohol and how it impacts our health and wellbeing as we age. Master health coach, Ree George, joins Louise and Francesca to talk about the role alcohol plays in women's lives, how it impacts us physiologically and psychologically, and why many of us find ourselves drinking more as we deal with the stresses of middle age. Ree shares practical, compassionate advice about reflecting on your relationship with alcohol, whether it's time for a "reset", and how

en-nz

55:31

When women pay the price for paying the bills, with...

The Little Things ·

2025/08/22

Rising costs are hitting every household in Aotearoa, but for many women there’s an added weight – the invisible job of managing the family’s money. In this episode of The Little Things, hosts Francesca Rudkin and Louise Ayrey admit they’ve ended up as the “household CFOs”, juggling bills and budgets by default. They’re joined by financial advisor and Herald columnist Nadine Higgins, who shares why women are often better investors than they think, how to

en-nz

55:12

Could supplements be doing you more harm than good?

The Little Things ·

2025/08/15

The world of supplements can be overwhelming, but don't worry, we've got you! Naturopath Erin O'Hara joins Francesca and Louise to to help determine if you need supplements, how to select quality products, and make sense of trends and labelling. Discover when supplements can be helpful or even essential, versus when you're just wasting money (and potentially risking your health) on an unproven fad. From vitamin D to probiotics, magnesium to collagen, Erin shares her insider tips on choosing the

en-nz

54:35

How we should – and maybe shouldn’t – dress in our...

The Little Things ·

2025/08/08

This week, Francesca and Louise are joined by celebrity stylist Michiko Hylands to talk fashion after 40 and 50, and how to find your confidence and style as you get older. They discuss wearing colors and styles outside your comfort zone, finding flattering silhouettes for your body type, feeling confident and vibrant with age, investing in timeless pieces, and embracing trends in a way that suits you.See omnystudio.com/listener for privacy information.

en-nz

51:41

Dr Libby on the importance of iron in our overall health

The Little Things ·

2025/08/01

Do you constantly feel tired and exhausted no matter how much you sleep or rest? Have you been blaming it on stress or a busy life? The answer may be simpler than you think. This week, Francesca and Louise are joined by nutritional biochemist and author of Fix Iron First, Dr. Libby, to discuss the vital role iron plays in our energy levels and overall health, and why more women need to tackle this earlier. Listen as they cover everything from the stages of deficiency and causes, to testing,

en-nz

6:48

Running marathons and understanding our bodies - what...

The Little Things ·

2025/07/25

Francesca and Louise are back for Season 5 - but before they get into the new season, they are catching up on what they took away from Season 4, from grief to gut health, and the major change Louise has implemented. And there's still plenty more to cover, including dementia, alcohol, supplements, iron, fatigue and more. Be sure to subscribe and listen to the new season of The Little Things starting August 2nd!See omnystudio.com/listener for privacy information.

en-nz

59:54

Holly Wainwright on how she learnt to embrace...

The Little Things ·

2025/05/23

For the last episode of the season, Francesca and Louise are joined by author, podcaster and editor with Mamamia, Holly Wainwright. The host of MID and co-host of Mamamia Out Loud, Wainwright has been telling women's stories for most of her career - but she wasn't sure what to expect when she approached middle age herself. She talks to Francesca and Louise about how times are changing for women, why mid-life is about more than just hormones, becoming invisible from the male gaze, and the best parts

en-nz

67 results

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