Two Raw Sisters

How Worried Should You Actually Be About Phones, Screens & Protecting Kids Online?

Wed, 10 Jun 2026 17:00:00 +0000

WARNING: This episode contains brief mentions of grooming and child sexual assault material. If you or someone you know needs help, a list of resources is available at the bottom of the description.

Today we have Jo Robertson on the podcast. Jo is a qualified sex therapist with a master's in medicine and nearly 20 years in sexual health, child development, and trauma. She came on to talk about one of the most urgent questions we hear from parents in our community: how do we protect our kids online?

This was one of our most eye-opening conversations. A 65% surge in under-age gaming since 2021, the insane increase in children creating sexual content of themselves (seven to ten year olds), how online grooming actually works and why the "not my kid" belief is a myth, and the four immediate things any parent can do right now.

Jo also shares her own experience raising three boys with strict screen rules, how she handles the "but all my friends have phones" conversation without backing down, and the exact age-by-age roadmap for talking to your kids about bodies, consent, porn, and the internet - including why eight is the right age to explain sex, and ten is the right age to talk about porn.

New episodes out every second Thursday.

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

Where to get help:
• Lifeline: Call 0800 543 354 or text 4357 (HELP) (available 24/7)
• Suicide Crisis Helpline: Call 0508 828 865 (0508 TAUTOKO) (available 24/7)
• Youth services: (06) 3555 906
• Youthline: Call 0800 376 633 or text 234
• What’s Up: Call 0800 942 8787 (11am to 11pm) or webchat (11am to 10.30pm)
• Depression helpline: Call 0800 111 757 or text 4202 (available 24/7)
• Helpline: Need to talk? Call or text 1737
If it is an emergency and you feel like you or someone else is at risk, call 111

See omnystudio.com/listener for privacy information.

How We Plan Our Weekly Meals on a Busy Schedule

Wed, 03 Jun 2026 17:00:00 +0000

When life gets full, food motivation slides fast and it's a slippery slope. One skipped breakfast becomes a 3pm crash becomes whatever's closest at dinner. We get it, because we're time poor too.

This week we're sharing exactly how we plan our weeks in just 15 minutes. Our Intelligently Lazy System keeps us fuelled, saves us money, and means we never have to stand in front of the fridge at 6pm with absolutely no idea what to make.

No aspirational 47-step meal plan here. Just a few achievable, smart decisions you only have to make once, so you stop making them every single day.

We're never going to get any less busy… so this might just be the push you needed.

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

Burnout + How to Work With Your Best Friend: Wilson & Dorset's CEO & Co-Founder

Wed, 27 May 2026 17:00:00 +0000

This one is such a good conversation. Amanda co-founded Wilson & Dorsett, Lisa came on as CEO, and these two are full of life and the spitting image of what we are like but in best friend form. We cover so much good stuff in this episode:

The frameworks they set up early to protect the friendship
What actually happens when they disagree
How two completely different working styles can complement each other
What flexibility really looks like inside a growing business
Burnout, sprinting, falling in a heap, and learning to be okay with that in business
Why comparison is a thief of joy, in business and in life

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

Baby Nutrition: Starting Solids, Introducing Allergens + Lunchboxes

Wed, 20 May 2026 17:00:00 +0000

Starting your baby on solids is one of those things that sounds straightforward until you actually do it and suddenly you're down a google rabbit hole at 11pm wondering if you've already done it wrong.

In this episode, we sit down with Gina Urlich, nutritionist, mum of four, and founder of Odi Nutrition, to cut through the noise and make the whole thing feel a lot more manageable. Gina brings the kind of grounded, real-talk advice you'd get from a friend who just happens to have a degree in nutritional medicine and four kids under her belt and she's done the solids journey with all of them.

We get into:
- The signs that your baby is actually ready (and why "being curious about your food" isn't one of them).
- The first foods worth focusing on.
- The nutrients that a six-month-old needs more of than a fully grown adult man.
- Introducing allergens.
- The difference between spoon feeding and baby-led weaning
- What a balanced lunchbox actually looks like in real life.
- Why the family dinner table might be the most underrated parenting tool going.

If you've ever felt overwhelmed by the pressure to get it all right, this one's for you. it's a lot simpler than the internet makes it look.

Find Odi Nutrition here: https://odinutrition.com

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

Chronically Wired, Anxious, Permanently On Edge?

Wed, 13 May 2026 17:00:00 +0000

Sophia Dawson is deep in her PhD researching the link between diet and OCD and what she's uncovering goes way beyond OCD. If you're someone who feels chronically wired, anxious, or just permanently on edge, this episode is going to make a lot of things click.

We get into why what's on your plate directly drives your stress response, why your blood sugar might be behind more of your anxiety than your actual life is, and why so many people are doing everything "right" and still struggling. ( the food system has a lot to answer for.)

This isn't about clean eating or cutting things out. It's about understanding what your body's actually been trying to tell you and why food is the first place to start, not the last.

Hear Margo on the WHOLEistic Psychology Podcast: Margo Flanagan of Two Raw Sisters: Chronic Illness, Identity, and How Food Became Part of Her Healing #10

Find Sophia here:

https://www.wholeisticpsychology.com/

@wholeisticpsychology

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

Throwback: Community Stories: How Beth Actually Halved Her Grocery Bill - With 2 Kids and a Full-Time Job!

Wed, 06 May 2026 17:00:00 +0000

Meet Beth, a busy mum and full-time worker who was drowning in chaos, skipping meals, and struggling to keep up. A trap most of us fall into (including us!)

But after discovering the Two Raw Sisters app, Beth flipped the script. No diets or food bags, just sustainable, practical changes that saved her time and cut her grocery bills in half, which in turn boosted her energy and made both work and personal life more productive and enjoyable.

If you're thinking ‘that’s literally me’ this episode is for you. Beth’s story shows how small changes can make a big difference.

See omnystudio.com/listener for privacy information.

Why a burnt-out nervous system makes healthy eating feel impossible

Wed, 29 Apr 2026 17:00:00 +0000

Some days cooking feels effortless, and other days it feels completely impossible. That's not laziness, that’s your brain. In this episode, we sit down with Bianca from Neurospark to unpack why stress hijacks your kitchen, what decision fatigue actually does to your food choices, and how understanding your nervous system can make healthy habits feel so much easier.

Find Bianca here:
https://www.neurospark.co.nz/
@neuro.spark

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

The Big Myth-Bust: Protein, Seed Oils, Soy & Coffee

Wed, 22 Apr 2026 17:00:00 +0000

We’re busting some of the biggest nutrition myths that keep circulating online and in wellness culture, and asking the question: why is there so much confusion when it comes to health?

Sara Widdowson is back for her second podcast residency on the Two Raw Sisters Podcast and today we unpack the marketing, fear, and diet culture behind some of the most common claims and what the science actually says.

We get into:
– Is coffee first thing in the morning actually bad for you?
– Do you really need protein powder to meet your protein needs?
– Are seed oils actually harmful?
– Is soy bad for hormone health?
– And are eggs really bad for cholesterol?

This is a grounded, no-nonsense conversation designed to bring you back to basics, help you feel more confident in your food choices, and take the stress out of eating well.

Listen to our other episodes with Sara
Perimenopause Nutrition 101: Why Reducing Calories Isn’t the Answer
Why Am I Always Bloated?! Let’s Talk IBS
Supporting Mum First: Pelvic Health, Exercise & Nutrition in Pregnancy & Beyond
How Diet Reduces Endo + Pelvic Pain with Sara Widdowson
The Hormone Mistakes Most Women Are Making Daily

Follow Sara on Instagram: @yourmonthly

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

You’re Making Food More Expensive Than It Needs to Be

Wed, 15 Apr 2026 17:00:00 +0000

Food is getting more expensive but a lot of the time, we’re the ones unintentionally driving that cost up.

In this episode, we’re breaking down how to actually eat well without overspending, starting with one simple shift: cooking with what’s in season. We’re in autumn here in New Zealand, and it’s one of the easiest times of year to bring your grocery bill down while still eating nourishing, satisfying food.

We talk through the ingredients we’re loving right now and how to turn them into multiple meals across the week without overthinking it.

We also share our favourite autumn recipes, simple ingredient swaps, and practical tips like batch cooking, freezing, and stretching one veg across several meals.

If your food shop has been feeling heavier lately, this episode will help you reset how you think about cooking, shopping, and what “eating well” actually needs to cost.

Listen to our previous episode about saving money while filling your pantry:
How to Build a Cost-Effective Pantry: Save Money, Time & Stress

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

Are Your Period Products Safe?

Wed, 08 Apr 2026 17:00:00 +0000

We’re talking with Robyn McLean, the founder of Hello Period, a purpose-led company revolutionising period care with sustainable, chemical-free products. She’s passionate about industry regulation, environmental impact, and empowering women with better choices. Robyn pulls back the curtain on what it really takes to disrupt a heavily regulated industry dominated by giants.

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

Life Update: Peak, Pit & Banana

Wed, 01 Apr 2026 16:00:00 +0000

We haven’t properly sat down for a chat in ages! We had a spare 30 minutes on tour so we hit record to share our peak, pit, and banana of the week.

Margo’s chronic fatigue relapse (oops… we unpack it)
Our renewed obsession with a really good sandwich
How our perspective on supplements has shifted after having Dr Libby on the podcast
Plus plenty of the random, unimportant sh*t you secretly love

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

The Hormone Mistakes Most Women Are Making Daily

Wed, 25 Mar 2026 16:00:00 +0000

If you’ve ever wondered why you feel like a completely different person week to week… this episode is for you.

We’re joined by Sara Widdowson from Your Monthly to break down the female cycle in a way that actually makes sense. From what’s happening hormonally each week, to why PMS affects over 70% of women, and how what you eat can genuinely change how you feel.

We talk about:

What’s really going on in each phase of your cycle and why it matters
The link between food and PMS
The biggest nutrition mistakes women are making when it comes to hormones
Why plant diversity is one of the most powerful tools for hormone health
What it could mean if you’ve lost your cycle

This episode will change how you understand your body and give you practical, realistic ways to support it.

Whether you struggle with PMS, low energy, missing periods or just want to feel more in sync with your body, this is a must-listen.

Follow Sara on Instagram: @yourmonthly

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

Dr Libby: Why So Many Women Are Burnt Out

Wed, 18 Mar 2026 16:00:00 +0000

This week we’re joined by our childhood idol, Dr Libby, nutritional biochemist and bestselling author, and we unpack why so many women are running on empty.

We get into her concept of Rushing Women’s Syndrome, and how constantly being “on” can affect your hormones, stress levels, weight, and even make your workouts work against you.

We also explore the role of magnesium, one of the most important (and commonly depleted) minerals in the body, and why it plays such a key role in sleep, stress and overall wellbeing.

If you feel tired but wired, constantly busy, or like your healthy habits aren’t quite working the way they should, this conversation is for you. It’s practical, eye-opening and one of our favourite guest episodes yet.

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

How to Not F*ck Up Your Recipes

Wed, 11 Mar 2026 16:00:00 +0000

In this episode, we’re tackling the most common kitchen crises.

Ever tossed a batch of snack balls in the bin because they were too dry?
Had a meltdown because your pumpkin cooks slower than your broccoli?
Overnight oats too runny?
Dressing too thick?

Stop.

Before you write the recipe off or throw your food in the bin, listen to this episode. It’s not a boring cooking chat. It’s funny, relatable, and actually really damn helpful.

It will help you relax, ditch the rules, and embrace the art of being intelligently lazy.

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

30 Lessons in 30 Years: The Rosa Birthday Special

Wed, 04 Mar 2026 16:00:00 +0000

Rosa has officially hit the big 3-0 and she’s about to download three decades of wisdom.

Some hilarious, some serious, and some ridiculous. Rosa has lived many versions of herself to get to this one. Listen in to hear what she has to share!

How To Actually Make Good Coffee At Home
Reiki Episode Part 1
Reiki Episode Part 2

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

Bloated? Gut Issues? Let’s Find the Root Cause

Wed, 25 Feb 2026 16:00:00 +0000

We talk about the complexities of gut health, focusing on IBS and the impact of restrictive diets with Karlee Close, a qualified gut health coach and she’s a JUICY one!

We Cover:

How women can eliminate bloating and improve digestion without restriction.
Food sensitivities are symptoms, not root causes of gut issues.
Digestion starts in the brain, affecting how food is processed.
Restrictive diets can worsen gut health and lead to nutrient depletion.
Mindful eating practices can significantly improve digestion.
Stress management is crucial for optimal gut function.
Why the low FODMAP diet should not be a long-term solution.
Eating breakfast regularly can enhance metabolism and gut health.
Gentle movement is more beneficial for gut health than intense exercise.
Understanding the mind-gut connection can alleviate anxiety and depression.

Show Notes:

Anxiety? Overthinking? Yeah, Same Podcast

Karlee’s Bloat Personality Quiz

13 Week Fodmap Course

Follow Karlee:@beyond.bloated

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

Skipping Breakfast Is Not The Flex You Think It Is

Wed, 18 Feb 2026 16:00:00 +0000

This conversation might genuinely change your life. Whether you’re busy, overwhelmed, or completely uninspired, decision fatigue around food is exhausting you more than you think. Eating well isn’t actually the hard part, the hard part is thinking about it all the time.

In this episode, we cover:

Why skipping breakfast can hugely impact your gut health, energy, and productivity
How simple food prep reduces stress more than you realise
Why cooking extra dinner is the ultimate lunch hack
Starting small instead of trying to overhaul your entire life

Our Routine Reset isn’t about being perfect for two weeks. It’s about proving to yourself that eating well can actually feel doable, flexible, and enjoyable.

Try it for FREE with our 2-week code: ROUTINE

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

We’re Back from Holiday! Let’s Catch Up

Wed, 11 Feb 2026 16:00:00 +0000

Margo and Rosa are officially back for 2026! This is a classic catch-up episode, we talk about the peak, pit and banana of our holiday. Beyond our unorganised chaos, we chat about how we are easing back into reality with "intelligently lazy" routines. Margo shares her non-negotiable hack for office lunches, while Rosa tells us her new life motto: "Keep it simple, stupid” LOL

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

Throwback: Healthy Eating Hacks for Busy People

Wed, 04 Feb 2026 16:00:00 +0000

We’re bringing back some of our favorite episodes from the archives over the holiday season. Whether you’re looking for inspiration, a little motivation or just a good time this conversation is packed with goodness worth revisiting. Enjoy!

Breakfast Tips, Lunch Hacks, and Stress-Free Strategies. We're here to keep you on track with a healthy routine, no matter how hectic your day gets.

Discover how meal prepping can transform your busy lifestyle and alleviate stress in our latest episode. We'll guide you through tackling common feelings of being time-poor and unmotivated, showing you how making food a priority can significantly boost productivity and well-being.

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

Throwback: Are You Wearing the Wrong Bra? 85% of Women Are

Wed, 28 Jan 2026 16:00:00 +0000

Rosa's ever-growing boobs need support, and she's been on the hunt for the perfect-fitting bra. This week on the podcast, we’re joined by Grace Coombs, a women's health physio, who shares a mind-blowing stat: a whopping 80–85% of women in Australia and New Zealand are wearing the wrong bra size.

And if that doesn’t make your boobs ache—get this: an unsupported D-cup breast can move up to 12cm during high-impact activities. That means, over the course of a marathon, each breast can travel approximately 6km if not properly supported.

Seriously wild stuff—and a must-listen episode for every woman.

RESOURCES
Find the Right Bra Fit Chart

Get in Touch with Grace
Instagram
Four Physio

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

Throwback: How to Halve Your Grocery Bill

Wed, 21 Jan 2026 16:00:00 +0000

We have a BIG toolbox of budget-friendly tips to share. Become financially savvy in the kitchen with easy ingredient swaps and knowing the best places to score great deals.

With a little education and a shift in mindset, you'll see your fridge and pantry in a whole new light. Learn how to create DELICIOUS nutrient-dense food that won't break the bank and will leave you feeling great!

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

Throwback: How to Actually Make Good Coffee at Home

Wed, 14 Jan 2026 16:00:00 +0000

I’m joined by coffee legends Rob & Rach. I have sooo many questions and we cover it all!

Filter vs espresso: what’s actually better for home?- Is a Breville machine really good enough?

Should you be buying ground coffee or whole beans?- How to nail the perfect shot- Milk frothing 101 (yes, there’s a trick)- Freezing beans - should you do it?- The best budget-friendly, time-poor brew methods.

This is your no-fluff guide to making a seriously good coffee at home.

Coffee Brewing Methods:

V60 Pour Over

Aeropress

Chemex Mocha Master

Rancilio Espresso Machine

Follow Rob and Rach:

@_heyrach_

@robbieenright

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

Throwback: Aligning your Cycle with Food, Exercise and Lifestyle

Wed, 07 Jan 2026 16:00:00 +0000

Your period is your monthly health report card.

Learn how to best support your hormones as you ebb and flow through the month. We break down each phase of your cycle and how you can align your diet and exercise routines with each phase.

Get practical tips on why regular menstrual cycles are essential. Tune in to embrace a positive mindset about periods and gain insights into proactive wellness management.

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

Throwback: Do I Need to Take Supplements?

Wed, 31 Dec 2025 16:00:00 +0000

Think supplements are the magic bullet to health and wellness? Maybe not? In this eye-opening episode of the Two Raw Sisters podcast, we challenge the conventional wisdom surrounding supplements and reveal how real food, sleep, stress management, and movement could be just as effective.

We shed light on the misleading health routines often glamorized on social media and argue that small, manageable changes can bring about lasting health benefits without breaking the bank.

We bring you practical tips to optimize your vitamin and mineral requirements naturally. Learning how simple additions can help with bloating, acne, low immune systems, and fatigue, to name a few.

We share budget-friendly alternatives, such as high-protein foods and gentle exercise, to expensive supplements and grueling workouts. Our goal is to show you that achieving optimal health doesn't have to be complicated and costly.

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

Our Personal 2025 Highlights

Wed, 17 Dec 2025 16:00:00 +0000

It’s been a year and a half, to say the least. Margo goes deep on her personal achievements, while Rosa takes a lighter approach, telling us how her robotic lawnmower and new $400 mop have totally changed her life… well, she’s trying to convince herself they have.

If you need a hand with your Christmas table, we’ve just added loads of Christmas table menus and recipes to the Two Raw Sisters App. Redeem your free 7-day trial and take the stress out of Christmas cooking.

Merry Christmas and see you next year 🤍

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

Throwback: 7 Hacks for Effortless Entertaining

Wed, 10 Dec 2025 16:00:00 +0000

It's been a massive week for us with the Christmas Table Tour so this week we're bringing you an old favourite episode perfect for this time of year, all about making it easier to entertain people!

Host without the stress and chaos of a complicated menu. We're here to share ALLLLLLL our secrets. We promise you'll leave this episode ready to entertain with ease and confidence.

7 Hacks We Cover:

1. Catering for dietary requirements.

2. How to simplify your menu

3. How to choose a menu based on what you already have

4. Decorating a minimalistic table

5. How to prepare as much as you can beforehand so you can enjoy your guests

6. How to create a relaxed dining experience

7. How you, the host, can have fun too

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

Say Goodbye to Guilt

Wed, 03 Dec 2025 14:00:00 +0000

The festive season only comes around once a year, so how can we rethink our wellness standards to avoid feeling guilty about eating, drinking, and going out more than usual?

In this episode, we share how we’re reassessing our own standards so we can fully enjoy the summer season ahead. Our tips are simple, practical, and we highly recommend giving them a listen and trying them yourself!

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

How Often Should We Be Having Sex?

Wed, 26 Nov 2025 17:00:00 +0000

Morgan Penn, the Somatic Sexologist joins us this week, and trust us, it’s packed with those “oh thank god it’s not just me” moments. (You’re welcome.)

We get into:

Mismatched libido and why it actually happens
How to navigate sex and communication after having a baby
How to communicate around sex when you’re on your period
The link between stress, our nervous system, and desire
How food can influence our sex life
And the big one… communication, and why it truly matters

A conversation we all need to be having.

Follow Morgan

Website

Instagram

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

Life Update + Let’s Talk Protein Powder & Calorie Counting

Wed, 19 Nov 2025 20:26:46 +0000

It’s a mixed bag this week. Margo is feeling so F**ken good and Rosa is feeling the complete opposite. We unpack our peaks, pits, and bananas of the week before diving into the results of our recent app survey. A lot of you asked for protein powder recipes and calorie counts in our recipes, so let’s talk about that…

If you’re after honest conversation, inspiration, and a reminder that you’re not alone in the chaos, this episode is for you.

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

Letting Go of Perfection with the Kowtow Founder

Wed, 12 Nov 2025 17:00:00 +0000

We chat with Gosia, the Founder of Kowtow and get the real BTS of what she’s learnt over the 20 years of running purpose driven business, both personally and professionally.

The highs, the lows, and the moments that shake your wellbeing
Leading a purpose-driven company that’s constantly pushing boundaries and how you handle the pressure that comes with it
Letting go of perfection and staying flexible
Realising you don’t have to ask for permission.
How food supports your physical, mental, and emotional wellbeing
Creating space for yourself, protecting your personal time, and balancing life while chasing big dreams

If you’re after honest conversation, inspiration, and a reminder that you’re not alone in the chaos, this episode is for you.

FOLLOW KOWTOW

@kowtowclothing

kowtowclothing.com

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

It’s Not Worth Sacrificing 95% of Your Life to Weigh 5% Less

Wed, 05 Nov 2025 17:00:00 +0000

Lyndi Cohen, The Nude Nutritionist, joins us for one of the most powerful and helpful conversations we’ve ever had on the podcast.

Lyndi has a way of talking about food, body image, confidence, and wellness that just makes so much sense. She cuts through the noise with honesty, warmth, and a kind of grounded wisdom that leaves you rethinking everything you thought you knew about “healthy.”

We were in absolute awe of her, not just what she says and stands for, but how she says it. Everyone needs to hear this episode. Seriously.

Share it with someone who needs this reminder x

Follow Lyndi

Shop Fearless

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

Are we sharing too much? Reiki with Amy Shaw, Part Two

Wed, 29 Oct 2025 17:00:00 +0000

In Part Two of our Reiki session with Amy Shaw, we open up about the highs, lows, and energy behind our relationship as business partners and sisters. This conversation gets vulnerable.

We get into:

How we can be best friends and each other’s biggest triggers
Amy channeling what’s next for Two Raw Sisters and the evolution of our brand
How AI might shape the future of our business
Why genuine community connection is just as important as food

Tune in, she’s a juicy, behind-the-scenes episode you don’t want to miss.

Follow Amy on Instagram - @amylouiseshaw

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

We Went Deep with our Reiki Master - Here's What Happened

Wed, 22 Oct 2025 17:00:00 +0000

Amy Shaw knows everything about us, and honestly, that slightly terrifies us haha. We’ve been seeing Amy for the past five years, and for this episode, we thought you’d get a behind-the-scenes peek into our latest session.

We dive into our deep emotional wounds, self-doubt, selfishness, and Rosa gets really honest about how she’s feeling as a mum right now.

It’s super vulnerable but we know so many of you will relate to everything we talk about. Stay tuned for part 2 next week.

Follow Amy on Instagram - @amylouiseshaw

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

The Most Valuable Conversation with Hayley Sproull

Sun, 19 Oct 2025 17:00:00 +0000

Today’s episode is a little different and super exciting.

We’re teaming up with ANZ to talk about something really important: financial confidence and KiwiSaver.

But here’s the twist — we’re not the ones asking the questions this time!

The amazing Hayley Sproull is stepping in to interview us about how we think about money, the future, and what we’ve learned along the way.

Book your free KiwiSaver Check-in with ANZ and take a confident step toward your financial future.

ANZ New Zealand Investments Limited is the issuer and manager of ANZ's KiwiSaver schemes. See advice statement, scheme guides and product disclosure statements at anz.co.nz.

See omnystudio.com/listener for privacy information.

Throwback: How to Build a Cost-Effective Pantry

Wed, 15 Oct 2025 17:00:00 +0000

We've had a massive few weeks on the road with our Be Intelligently Lazy tour so this week we bring you an old favourite episode filled with great tips to save you time, money & stress!

Find out how you can build a cost-effective pantry and fridge that will not only cut down your grocery bills but also streamline your cooking process. We share our favourite budget-friendly recipes and explain our rotation system for pantry staples and weekly produce shopping. Whether you live in the city or out on a farm, we offer practical tips for managing pantry staples and avoiding the common pitfall of overbuying.

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

How to Have Success Without Burnout

Wed, 08 Oct 2025 17:00:00 +0000

Feeling overwhelmed doesn’t mean you’re failing, it means you’re human. In this episode, we sit down with Abel Fragrance Co-Founder Frances Shoemack, and honestly, it felt like a therapy session. We cover everything you want to hear:

Normalising the feeling of overwhelm
Juggling work and family without losing yourself
The importance of strong relationships
Finding perspective in stressful times
Recognising the signs of burnout
How to reset when life feels out of control
Learning to say no
The impact food has on overall wellbeing

SHOW NOTES:

Abel Fragrance

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Feeling Stressed and All Over the Place? You’re Not Alone

Wed, 01 Oct 2025 17:00:00 +0000

Margo and Rosa are getting real about the mixed bag of emotions they’re feeling. Life’s a bit messy, things hit the fan, and stress is high but they talk through it all with honesty, humour, and the little tricks that help them get back on track.

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How Diet Reduces Endo + Pelvic Pain with Sara Widdowson.

Wed, 24 Sep 2025 18:00:00 +0000

Endometriosis affects 1 in 10 women, yet many don’t realise how much food can influence symptoms. In this episode, Women’s Health Dietitian Sara Widdowson joins us to unpack the role nutrition plays in managing endometriosis and pelvic pain. We cover:

Why so many women with endometriosis also experience gut issues like bloating
The latest research on diet and pelvic pain relief
Common myths about “healing diets” for endometriosis
Practical, realistic changes that actually make a difference
Endometriosis + PCOS nutrition: what to know if you’re managing both
Small, manageable shifts to reduce inflammation and boost energy

LINKS:

IBS Podcast with Sara Widdowson

13-Week FODMAP Course

@yourmonthly

yourmonthlyclub.co.nz

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The Acne Nutritionist: How to Heal Adult Acne, Hormonal Breakouts & Clear Your Skin Naturally

Wed, 17 Sep 2025 17:00:00 +0000

North America’s leading acne-focused holistic nutritionist, Sisley Killiam, joins us to unpack adult acne, hormonal breakouts, and how to clear your skin naturally.

In this episode, we cover:

The hidden role inflammation plays in acne
The gut-skin connection explained simply
Hormonal + pregnancy acne (and safe, effective ways to manage it)
Diet do’s and don’ts for glowing, healthy skin
Skincare myths, simple routines & the lifestyle habits that actually matter

If you’ve ever felt stuck in the cycle of breakouts, this no-BS, holistic guide will help you finally understand what’s happening beneath the surface and how to support your skin from the inside out.

LINKS:

@theacnenutritionist

theacnenutritonist.com

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

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Behind the Scenes with Caitlin Crisp

Wed, 10 Sep 2025 17:00:00 +0000

Step inside the world of Caitlin Crisp, one of New Zealand’s most celebrated fashion designers. She opens up about how she maintains balance and control across both business and life, sharing her daily routines, go-to tools, and personal insights on creating a lifestyle that’s both successful and fulfilling.

LINKS:

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

PMS: What It Is, Why It Happens & How to Manage It

Wed, 03 Sep 2025 18:00:00 +0000

Dr. Lara Briden is a naturopathic doctor and women’s health expert with over 25 years of experience in hormonal health. In this episode, she explains why PMS has become so common and why we shouldn’t just accept it as “normal.” As must listen for every female.

We cover:

What PMS is and what actually causes it

The foods and nutrients that can ease symptoms (and why cravings hit so hard)

The truth about the pill and hormonal birth control

How stress, sleep, and lifestyle affect PMS

When to Get Help & What’s Not Normal

LINKS:

Daysy Fertility Tracker

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

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Supporting Mum First: Pelvic Health, Exercise & Nutrition in Pregnancy & Beyond

Wed, 20 Aug 2025 18:00:00 +0000

Pregnancy and postpartum are often framed around caring for the baby, but what about the mother? In this episode, we sit down with Sara and Grace, co-founders of Fourth Foundations, who are on a mission to put mums back at the centre of the conversation.

We dive into everything women wish they knew before, during, and after pregnancy:

The most important nutrients for pregnancy and breastfeeding
How to manage morning sickness and still eat well
What calorie needs really look like postpartum
Pelvic floor health 101—what’s normal, what’s not, and when to get help
Safe ways to move your body through pregnancy and after birth

If you’re pregnant, postpartum, or supporting someone who is, this episode is full of practical advice and reassurance that you matter too.

LINKS:

Four Foundations Course

Follow Sara - @yourmonthly

Follow Grace - @fourphysio

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

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BTS of Our Daily Routines: Morning to Night

Wed, 13 Aug 2025 18:00:00 +0000

Ever wondered what our days actually look like? We’re giving you the behind-the-scenes tour, taking you from morning coffee to bedtime.

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

What to Eat While Pregnant & Postpartum

Wed, 06 Aug 2025 18:00:00 +0000

Calling all mums, mums-to-be, and anyone supporting them.

Before falling pregnant, Rosa had never experienced the constant mental load of questioning every single thing she ate. Is this safe? Will it hurt the baby? What do I even feel like eating? It was overwhelming and honestly, exhausting.

To celebrate the launch of our brand-new Pregnancy and Postpartum recipe tags on the Two Raw Sisters App, Margo sits down with Rosa to answer your most-asked questions. From what to eat, to how to eat when you feel like eating nothing, and tips for fuelling yourself (and your baby) through pregnancy, birth, and recovery. This episode is packed with support and practical advice.

Expect recipes that are:
– One-hand friendly
– Long-lasting
– Satisfying and supportive for milk supply, energy, and recovery
– Easy to prep and ready when you need them

Whether you’re in your first trimester, navigating the newborn fog, or just curious, you’ll enjoy this episode.

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

See omnystudio.com/listener for privacy information.

How to Make Friends, Maintain Them, and Navigate Friendship Breakups as an Adult

Wed, 30 Jul 2025 18:00:00 +0000

Are we underestimating the power of real-life, face-to-face friendships in a digital world? Making friends as an adult is so hard, let alone maintaining the ones you already have. Maybe you’ve moved cities, entered your mum era, or are struggling with time zones to keep in touch with besties back home, you're not alone.

We chat with friendship-building enthusiast Sophie from Club Sup, about how to actually make new friends, maintain the ones that matter, and we also dive into the often-ignored topic of friendship breakups. How to know when a friendship is draining you rather than filling you up, because let’s be honest, not every friendship is meant to last forever.

But how do you do that without feeling like the worst person in the world? You’ll have to listen to find out...

STAY IN TOUCH WITH SOPH

Website + Upcoming Events

Instagram

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

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Life Update: Sydney Shenanigans & Oura Rings

Wed, 23 Jul 2025 18:00:00 +0000

This slightly unhinged life update is peak behind-the-scenes TRS chaos. We have some shit to unpack from Sydney. Being totally humbled by a fangirl fail, rice cooked in a frying pan, lube talk mid-workshop (yep) and is it normal to use Airbnb's ingredients?

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here.

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How We Like to Cook in Winter: Margo and Rosa Catch Up

Wed, 16 Jul 2025 18:00:00 +0000

Lacking inspiration in the kitchen? Stuck buying the same ingredients and making the same meals on repeat? This catch-up with Margo and Rosa is just what you need.

They chat through:

What’s inspiring them in the kitchen right now
The meals they’re cooking on repeat
Go-to dinners when they can’t be bothered
Fridge dinners and cheap ingredients that feel a bit fancy
What they’d cook for last-minute guests
Cooking fails, new ideas, and easy winter staples

Get 2 weeks free on the app with the code GIFT4YOU

Download the app on the Apple app store here, or Google Play here.

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How to Prepare for Pregnancy: The Pre-Conception Foundations with Dr. Lara Briden

Wed, 09 Jul 2025 18:00:00 +0000

If you’re thinking about having a baby now or sometime soon, you’ll want to listen to this episode.Margo sits down with her dream guest, Dr. Lara Briden, to break down all the things you should know before you start trying, but probably haven’t been told.

Why coming off birth control can change how you need to prepare your body.
How so many of us don’t realise we’re not actually ovulating.
And the fact that “unexplained infertility” isn’t always unexplained, nearly 50% of fertility challenges are male factor.

Whether you’re just curious about pregnancy, feeling overwhelmed around where to start, or already in the middle of fertility issues this episode is SOOOO good and full of practical advice to help you feel informed and confident about your next steps. It’s seriously mind-blowing. It’s my favourite Two Raw Sisters Podcast episode.

Get in Touch with Lara:

Website

Instagram

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How to Shut Up the Voice That Calls You Fat

Wed, 02 Jul 2025 18:00:00 +0000

Ever catch yourself second-guessing a snack or telling yourself you’re not allowed to eat yet?

We share our own experiences, including how social media triggered Margo to restrict her eating just last week. This episode explores why that critical voice sticks around, and how to shut it up when it shows up uninvited.

Learn how to move from calorie restriction to actually fuelling yourself, plus the simple ways we reframe the shame and eat the damn snack.

See omnystudio.com/listener for privacy information.

Why Am I Always Bloated?! Let’s Talk IBS

Wed, 25 Jun 2025 18:00:00 +0000

Bloating, constipation, diarrhoea, discomfort, unpredictable digestion - IBS can feel like an unsolvable mystery.

In this episode, we’re joined by registered women’s health dietitian Sara Widdowson, who breaks down Irritable Bowel Syndrome in a way that actually makes sense.

We talk about what causes those frustrating symptoms, why so many women (especially those with endometriosis) experience them, and most importantly how to manage IBS through simple, practical diet and lifestyle changes.

What we love most about Sara is how she takes complex gut health science and makes it feel totally doable and empowering.

• 80% of women with endometriosis also experience IBS
• The low FODMAP diet helps 75–80% of people manage symptoms

Resources:
Our 13-week FODMAP course developed with Sara
Sara on Instagram
Visit her website

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Community Stories: Breast Cancer, Eating Disorder & An Exercise Obsession - Gracie’s Story

Wed, 18 Jun 2025 18:00:00 +0000

ou won’t forget this one. Gracie went from controlling her body through an eating disorder and exercise obsession to facing something completely out of her control, cancer. In this episode, she shares how her relationship with food has shifted from restriction to support, and what nourishment looks like now.

Gracie shares how she’s feeling great through chemo - she says thanks to food
From anorexia to cancer: how her relationship with food did a full 180
The surprising ways food supported her physically and emotionally
How she’s juggling motherhood, illness & nourishment
What it’s like when control turns toxic and how she found food freedom
Her go-to meals, mindset shifts & one word that defines her food journey now

See omnystudio.com/listener for privacy information.

Anxiety? Overthinking? Yeah, Same.

Wed, 11 Jun 2025 17:00:00 +0000

We’re spiralling and we’re talking about it. We feel like a sack of sh*t, second-guessing every decision and we’re unpacking the mental load of ambition, burnout, and big life choices.

From work stress to our personal lives, we take you behind-the-scenes of our mental comparison traps. How do we get out of it? You’ll have to listen to find out. An honest check-in for anyone who’s stuck in their own head.

See omnystudio.com/listener for privacy information.

How to Actually Make Good Coffee at Home

Wed, 04 Jun 2025 17:00:00 +0000

I’m joined by coffee legends Rob & Rach. I have sooo many questions and we cover it all!

Filter vs espresso: what’s actually better for home?- Is a Breville machine really good enough?

This is your no-fluff guide to making a seriously good coffee at home.

Coffee Brewing Methods:

V60 Pour Over

Aeropress

Chemex Mocha Master

Rancilio Espresso Machine

Follow Rob and Rach:

@_heyrach_

@robbieenright

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Margo's In Melbourne: What's the Goss?

Wed, 28 May 2025 18:00:00 +0000

Let’s get into the update lowdown. Things take a hilarious turn as Margo navigates the world of networking and doing business without Rosa by her side.

How do you pitch yourself without sounding too wanky? What do you do when the person you’re chatting to has food in their teeth? Or when you’ve confidently called someone the wrong name… for the entire conversation?

Margo even rocked up to lunch thinking she knew the person, only to realise they’d never met. Classic.

This episode is packed with laugh-out-loud moments, totally relatable chaos, and plenty of Melbourne goss. Plus, she shares her current fave food spots and what she’s been cooking up.

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Community Stories: How Beth Actually Halved Her Grocery Bill - With 2 Kids and a Full-Time Job!

Wed, 21 May 2025 17:00:00 +0000

Meet Beth, a busy mum and full-time worker who was drowning in chaos, skipping meals, and struggling to keep up. A trap most of us fall into (including us!)

If you're thinking ‘that’s literally me’ this episode is for you. Beth’s story shows how small changes can make a big difference.

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Perimenopause Nutrition 101: Why Reducing Calories Isn’t the Answer

Wed, 14 May 2025 18:00:00 +0000

This week, we’re joined by Women’s Health Dietitian Sara Widdowson to discuss perimenopause. We dive into what’s actually happening with your hormones, the symptoms you might start noticing, and why weight gain can occur even when you're eating less. Sara shares the vital role nutrition plays during this phase and highlights specific foods to focus on that can significantly impact how you feel. What we love most about Sara is her ability to simplify complex topics, making them not only relatable but totally actionable.

A must listen for EVERY woman!

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Dad’s got the mic… Welcome Feasting with Flanny

Wed, 07 May 2025 18:00:00 +0000

OMG, we have never laughed so hard in our lives. Dad (aka Feasting with Flanny) has been asking to take the mic for a while now, and he finally gets his moment. Let’s just say... he warms up very quickly.

His undying love for KFC and hot chips
Who his actual favourite daughter is
What Flanny actually does for work
If we were food… what would we be?
What it’s like being a grandad
And seriously… can you guess how many BBQs he owns?

Plenty of laughs, childhood stories. Meet the man who raised the Two Raw Sisters and hear his version of the story.

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Being a Mumpreneur (and Not Always Getting It Right) with Jess Quinn

Wed, 30 Apr 2025 18:00:00 +0000

Running a business (singular or plural) and raising kids isn’t always picture perfect, and that’s what today’s episode is all about. Margo and Rosa chat with entrepreneur, speaker and author Jess Quinn about the challenges of balancing motherhood and business.

Jess opens up about her journey building multiple businesses, managing shifting priorities, the role of support systems, and letting go of perfection. You’ll hear honest stories, practical advice, and tips for mums who are navigating it all. Learning to love the messy parts along the way.

Whether you're managing it all or just getting through the day, you're doing great and you're not alone.

Follow Jess:

Jess Quinn

The Cyclist Podcast

Thanks so much and let me know if there are any issues.

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BTS Life Update: What’s New and Happening with Us

Wed, 23 Apr 2025 18:00:00 +0000

We’re back together and ready to catch you up on everything that’s been happening!

The big family holiday, Rosa moving into her new home, to Margo’s upcoming move to Melbourne. We chat about the LOL dinner Margo had with Nadia Lim and Nat Thaipun, Margo’s phone falling in the toilet, the BTS of whats been happening at Two Raw Sisters, Hetti's sleep training, and the constant urge to book a holiday.

She’s a jam packed episode with all the updates you’ve been waiting for.

Start Your Free 7 Day Trial on the Two Raw Sisters App
@tworawsisters
tworawsisters.com
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Are You Wearing the Wrong Bra? 85% of Women Are

Wed, 16 Apr 2025 18:00:00 +0000

Seriously wild stuff—and a must-listen episode for every woman.

RESOURCES
Find the Right Bra Fit Chart

Get in Touch with Grace
Instagram
Four Physio

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How to Cook with Autumn Produce: Easy Ingredient Swaps & Recipes

Wed, 09 Apr 2025 18:00:00 +0000

Margo and Rosa break down the art of eating seasonally with practical tips and tricks for making the most of autumn produce, explaining how to swap ingredients based on what's affordable and available right now.

Our favourite recipes on the app using Autumn fruits:
Feijoa + White Chocolate Cookies Baked in Caramel Sauce
Feijoa + Maple Porridge
Strawberry Almond Butter Baked Oats
Mango Chia Pudding
Raspberry Caramel Fudge Brownie - swap raspberries for Autumn fruits
Plum Choc Chip Muffins

Our favourite recipes on the app using Autumn veggies:
Sunday Roasties
Crispy Potato, Salmon + Leek Bake
Mushroom and Leek Pancakes
Coconut, Carrot and Leek Soup
Crispy Polenta Brussel Sprouts
Shoe String Kumara Fries
Pomegranate Cauliflower + Seedy Kale

Our favourite recipes on the app using Autumn greens:
Halloumi Saagwala
Pesto
Herb Oil
Curry Paste
Tahini Sesame Kale
Green Pesto Risotto
One Pan Green Lasagne

Check out our Two Raw Sisters App for all the recipes mentioned in this episode - new users can redeem a free seven-day trial with the link in our show notes.

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Inside Rosa’s New Kitchen: The Tools & Appliances You Really Need (and What You Don’t)

Wed, 02 Apr 2025 17:00:00 +0000

What kitchen tools and appliances do you really need? Rosa’s renovating her kitchen, so we’re going through her cupboards and having an honest chat about what’s worth keeping and what’s better off gone. We’re questioning all the “must-have” gadgets — like air fryers — and whether they actually make cooking easier or just add more clutter.

The Must Haves:
Big bowls & smaller bowls
A stick blender
Microplane
Big chopping board
A good knife (20cm)
Loaf tin
Muffin tin
Spatula & wooden spoon
Serrated knife
Grater

Not Essential but We Love Them:
Cast iron pan
Vitamix e310
Mandoline
Margo's favourite coffee cup
Rosa's favourite coffee cup
Margo + Rosa's favourite bowl

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Confessions of a CEO: When Life’s Too Busy to Look After Yourself with Sophie Hallwright from The Curve

Wed, 26 Mar 2025 17:00:00 +0000

Soph thought it was impossible to be career-driven and take care of herself at the same time and she’s not alone.

We break down the barriers that make looking after ourselves feel like a never-ending battle. Soph gets real about burnout, weight gain, and the messy reality of falling off the meal prep wagon so hard, she didn’t know how to get back on. We chat money habits around food, simple routines, and finding balance again. These struggles are all too common, if you’re juggling a busy life and your wellbeing has taken a backseat, this one’s for you.

Learn more about The Curve:
Instagram
Website

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Recipe Substitutes: Our Cooking Hacks for the Time Poor & People Who Like Saving on Food Costs

Wed, 19 Mar 2025 17:00:00 +0000

Ever stared at your pantry and thought, “I’m missing a key ingredient, I can’t make this!”? Well, hold onto your spatula because we’re about to blow your mind!

We’ll show you how to ditch the panic and get creative by swapping ingredients on the fly, so you can still whip up something delicious with what you've got on hand.

How to look at recipes as a guideline
How to raid your fridge like a pro
The best ingredient swaps for every dietary need (no judgment, we got you)
Tips for minimising your shopping trips and maximising your pantry magic
How to cook with confidence

Whether you’re gluten-free, dairy-free, or just trying to use up those leftovers that are judging you in the fridge, this episode has all the practical hacks you need to make smart swaps and keep the flavour rolling. Get ready for a few laughs and a whole lot of confidence in your cooking game!

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Unpacking Endometriosis: Your Q's Answered

Wed, 12 Mar 2025 17:00:00 +0000

It's Endometriosis Awareness Month, and in this episode, Margo opens up about her personal journey with endometriosis. She answers questions from our community, sharing everything from her early symptoms to her top pain management tips.

If you're looking for more information, whether you're unsure if you have endometriosis or you're struggling with it. Visit Endometriosis New Zealand for support and resources.

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Margo’s Undie Hunt: The Perfect Pair Revealed

Wed, 05 Mar 2025 17:00:00 +0000

Margo’s had enough of her hungry bum, and she’s not taking it lightly! She’s gone on a full-on mission, hunting high and low for the PERFECT pair of undies.

In this episode, she take us through the pros and cons of every pair she tried on, and there was a clear gold medal winner.

Margo’s not just about comfort, she also loves good deal, so she’s also sharing her top budget-friendly tips on how to score the best undies without breaking the bank. 7 pairs for $88 is what she walked away with.

So, if you’ve ever been lost in the undie aisle, or if you just want some solid tips on how to find the perfect fit, this episode is a must-listen.

Links to the undies Margo picked:

Bonds Bases Seamless Gee

Calvin Klein Thong

Boody Full Brief

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Rosa Answers Your Most Asked Baby Question's

Wed, 26 Feb 2025 17:00:00 +0000

We finally get Rosa pinned down to answer all your most answered questions. We cover it all...

Did she actually like pregnancy
What would she do differently in her birth
What's got her through the new born stage
How her mental health has been
Her daily routines
How she balances work and being a new mum

Plus Margo get teary and has a deep chat on how proud she is of her sissy.

ROSA'S OTHER PREGNANCY EPISODES

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Building a Positive Relationship with Food

Wed, 19 Feb 2025 17:00:00 +0000

We know food can feel overwhelming, but it doesn’t have to be. In this episode we talk you through our simple, achievable habits that help you feel your best. No drastic changes, just practical routines that actually work.

In just 1 hour a week, you’ll create more time for yourself, cut your grocery bill in half, and feel amazing. Let's transform your week together so you can experience the ease and energy of the Two Raw Sisters lifestyle too.

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What Does Success Look Like?

Wed, 05 Feb 2025 17:00:00 +0000

Are you chasing someone else's definition of success?

In this episode, we’re diving into the high cost of high achievement and how it doesn’t always add up to true success. The truth is, success looks different for everyone—it’s personal, ever-changing, and unique to where you are in life.

We’ll explore how to celebrate others' success without feeling pressured to make it your own and help you redefine what success means to you.

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Rosa's Birth Story: Meet Baby Hetti

Wed, 29 Jan 2025 17:00:00 +0000

The long-awaited birth story of Henrietta Rosa Power!!

Rosa tells all from beginning, middle, and end. Margo shows Rosa the birth video for the very first time and Hetti makes her debut on the podcast. It's an emotional episode with a bit going on and plenty to reflect on

Enjoy xx

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Alice Zaslavsky: From MasterChef AU to International Best Seller and Yotam Ottolenghi's BFF

Wed, 18 Dec 2024 17:00:00 +0000

We think Alice Zaslavsky might be our favorite person we've met this year. You know when you just click with someone? That’s Alice.

In this episode, we dive into her incredible journey—from primary school teacher to a top-four spot on MasterChef Australia, and her inspiring rise in the culinary world. Alice has since authored four international bestsellers:

Join us for a behind-the-scenes look at Alice’s life, career, and what fuels her creativity. BONUS: Alice shares insights from culinary legends like Yotam Ottolenghi and Poh Ling Yeow!

Follow Alice on Insta!

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Understanding Chronic Fatigue: Margo’s Experience and Solutions

Wed, 11 Dec 2024 17:00:00 +0000

I open up about living with Chronic Fatigue Syndrome (CFS), a condition often perceived as invisible and misunderstood. Diagnosed at 16, I recount my journey through the isolating years spent bedridden and the relief that came with finally having a name for my symptoms. This episode sheds light on the emotional and physical challenges inherent in CFS and aims to provide both comfort and understanding to listeners who may be navigating similar paths or supporting loved ones dealing with this condition.

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7 Hacks for Effortless Entertaining

Wed, 04 Dec 2024 17:00:00 +0000

2. How to simplify your menu

3. How to choose a menu based on what you already have

4. Decorating a minimalistic table

5. How to prepare as much as you can beforehand so you can enjoy your guests

6. How to create a relaxed dining experience

7. How you, the host, can have fun too

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The 'Summer Body' Chat: Let Go of the Pressure, Obsession and Toxic Trap

Wed, 27 Nov 2024 17:00:00 +0000

Struggling with the pressure of achieving the "summer body" ideal? You're not alone. In our latest episode, we tackle this toxic mindset head-on, challenging the unrealistic standards society sets, and urging you to embrace your body as it is and find confidence from within. Join us as we share personal experiences, reflecting on the dangers of comparison and the beauty of self-acceptance at every life stage.

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Calling all the Girlies: Importance of Pelvic Floor Physio

Wed, 20 Nov 2024 17:00:00 +0000

Whether you're pre- or post-natal, suffering from endometriosis, or navigating menopause, this episode is a must-listen.

We sit down with Grace Coombs, co-director of Four Physio, to discuss the often-overlooked issue of pelvic pain and ways to assess and improve your pelvic health. Plus, we share a laugh over Margo’s unexpected first encounter with Grace—just so you know exactly what to expect from pelvic physio! 😂

Tune in for a candid, insightful, and entertaining conversation

Follow Four Physio on IG:
Four Physio
C-Section Reel

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Rosa's Birth Plan!!

Wed, 13 Nov 2024 17:00:00 +0000

Just days away from her due date, Rosa talks us through her birth plan!!!!

Will it all go to plan and will Margo be there? We'll have to wait and see...

Hypnobirthing Podcast Rosa recommends

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How to Halve Your Grocery Bill

Wed, 06 Nov 2024 17:00:00 +0000

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Mastering Social Media Strategy for Small Businesses

Wed, 30 Oct 2024 17:00:00 +0000

Struggling to keep up with social media as a small business owner? You’re not alone! In this episode, we chat with Arielle Thomas, a vibrant motion director and social media strategist from Melbourne.

We dive into the differences between Instagram and TikTok, algorithms, how to stay relevant and social media trends. Arielle shares top tips on building a strong social strategy and creating eye-catching content—all without it becoming a full-time job. Unwrap the secrets of engaging your audience by harnessing storytelling and authenticity!

@arielle.thomas
@cinema_thom
Process the Podcast
Arielle's 6 Week Course

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How Two Raw Sisters Went from an Instagram Page to a Global Business

Wed, 23 Oct 2024 17:00:00 +0000

She's a juicy episode this week! We dive deep into the journey of Two Raw Sisters, from a simple Instagram page to landing a cookbook deal that changed everything. We open up about the highs and lows of running a business and the surprising twists that shaped our entrepreneurial path. Expect honest insights on successes, failures, strategic decisions, adaptability, and the quest to discover your "why" and purpose.

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How to Grow an Easy Veggie Garden

Wed, 16 Oct 2024 17:00:00 +0000

Want to grow your own veggies but don't know where to start? Join us as we talk about how we built our veggie gardens and share relatable practical tips that simplify the process for everyone. From apartment living to those living on a farm with loads of space.

Get inspired to embrace gardening, no matter your level of expertise, and enjoy your homegrown goodness in your meals.

Veggie Plant Subscription - Farmlet
Seedlings - Awapuni

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Behind the Scenes in Melbourne: Balancing Work and Play

Wed, 09 Oct 2024 17:00:00 +0000

Melbourne Recap! We are F***ed but here for the chit chats.

Join us in Melbourne as we share our favourite places to eat and drink coffee, seeing More Salad on display in Australian bookstores, top tips for maintaining our energy levels and juggling back-to-back events.

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Kim Kardashian's Monthly Beauty Bill & Why We Don't Wear Make-Up

Wed, 02 Oct 2024 17:00:00 +0000

Can you guess Kim Kardashian's monthly beauty bill? We'll tell you the eye-watering costs and how unrealistic beauty expectations are in this day and age.

We don't wear make-up EVER (who can afford it and who has the time) In this episode we share our skincare routines and why we believe balanced lifestyles and proper nutrition are the real beauty secrets.

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Rosa's Pregnancy Update: Trimester 3, Choosing a Pram & Stretch Marks

Wed, 25 Sep 2024 18:00:00 +0000

Less about glowing and more about the raw, unfiltered truth. Rosa unpacks all the Trimester 3 challenges... Feeling sluggish, stretch marks, sweaty fanny, frequent bathroom trips, and sleepless nights. PLUS the setup of baby girls' nursery and what pram Rosa chose!

This episode is packed with laughs and valuable advice.

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Social Media Pressures: I Feel Like I'm Failing

Thu, 19 Sep 2024 03:00:00 +0000

Ever felt the pressure to capture every moment for social media, only to miss out on truly living them?

This week we discuss tour life, why we dislike social media at the moment, More Salad launch, and a good old sister DNC

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Healthy Eating Hacks for Busy People

Wed, 11 Sep 2024 18:00:00 +0000

Breakfast Tips, Lunch Hacks, and Stress-Free Strategies. We're here to keep you on track with a healthy routine, no matter how hectic your day gets.

Discover how meal prepping can transform your busy lifestyle and alleviate stress in our latest episode. We'll guide you through tackling common feelings of being time-poor and unmotivated, showing you how making food a priority can significantly boost productivity and well-being.

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Relationship Rant: Are Boys Blind to Washing?

Wed, 04 Sep 2024 18:00:00 +0000

The everyday irritations of boys.

Dishes, washing, bin day and the floor isn't a wardrobe!! We laugh about how the small annoyances can test our patience but also how we've learned to live with them.

We even throw in some strong language for good measure, because sometimes a well-placed "fuck" is just the perfect expression. Join us for a relatable and entertaining look at the ups and downs of sharing your life—and your living space—with someone you love.

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Margo's Europe Trip: Budget Insights, Plane Food, Money Saving Tips, Research & Transport

Wed, 28 Aug 2024 18:00:00 +0000

Want to balance the budget yet enjoy your trip? Margo's back from her European holiday - Sicily, Berlin, Amsterdam, Rosenberg, Nuremberg and Munich!

Margo shares her stories and insider tips that'll leave you both entertained and bursting with practical travel advice. This isn't your typical travel guide. In this episode, we discuss everything from choosing Airbnbs with kitchens to save on dining out, to the joys of sipping wine in public spaces and making the most of bike rentals.

Margo also shares her top snacking strategies for flights and train journeys, ensuring you stay fueled and happy on the go. Whether you're a seasoned globetrotter or planning your first big adventure, this episode is packed with invaluable tips and hilarious stories that will inspire and prepare you for your travels.

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Making Plant-Forward Meals Appeal to Meat Lovers E.G. Rosa's Husband, Rupert

Wed, 21 Aug 2024 18:00:00 +0000

We talk through how Rosa has transformed her meat-loving husband Rupert's diet into a more, nutrient-rich, balanced meat-to-plant ratio. Get ready to tackle the challenge of introducing plant-forward meals to meat lovers with some practical, tasty tips.

If you're struggling to get everyone in your household excited about vegetables, you're not alone! This episode is packed with freezer-friendly batch cooking ideas that even the pickiest eaters will enjoy.

We'll also offer tips on shifting from Tim Tams and chips to homemade, nutritious alternatives. With a bit of humor and creativity, discover how flexible and adaptable recipes can make meal prep not just a chore, but a joy.

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Margo's in Sicily! The Travel Mishaps, Food Highlights & Hilarious Stories

Wed, 14 Aug 2024 18:00:00 +0000

Join us as we chat on different sides of the globe! Margo updates us on her wild and wonderful escapades in Sicily. From delicious food to mistaking fireworks for a terrorist attack, it's nothing short of a rollercoaster.

Sicily Restaurant Recommendations

Syracuse Airbnb

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Rosa's Pregnancy: Food She's Been Eating and Trimester Two

Wed, 07 Aug 2024 18:00:00 +0000

Ever wondered why the "pregnancy glow" is such a myth for some of us? On this heartfelt episode of Two Raw Sisters, we explore the rollercoaster of emotions and physical changes that come with pregnancy. From the sheer joy of feeling your baby move to the frustration of dealing with an anterior placenta, we share every high and low. Rose opens up about her pregnancy cravings and even shares some delectable recipes from our Two Raw Sisters pantry, like our crave-worthy caramel slice. It’s a candid conversation filled with sisterly banter and practical tips for navigating this unique journey.

Do you often feel drained by midday during your pregnancy? We completely understand. This episode also dives deep into managing pregnancy energy levels, especially as you transition from the tiring first trimester to the slightly more energized second trimester. Through personal anecdotes, we discuss the importance of listening to your body and adapting your daily routines to avoid burnout. Balancing work and pregnancy is no easy feat, and we emphasize the necessity of self-care and setting realistic expectations to keep your well-being intact.

Struggling with food choices during pregnancy? You're not alone. We tackle the confusion and anxiety that often accompany pregnancy dietary guidelines. Sharing our own experiences with navigating food restrictions, we highlight the importance of making informed decisions and trusting your instincts. From enjoying fresh sashimi to indulging in runny eggs, we provide practical strategies for meal prepping and maintaining a nutritious diet. Join us for an honest and supportive conversation about the ups and downs of pregnancy, food, and the essential role of self-care.

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Exclusive Sneak Peek into Our Fifth Cookbook, More Salad

Wed, 31 Jul 2024 18:00:00 +0000

Join us in celebrating the release of our fifth book, "More Salad." We'll take you through our journey from our very first book to this latest creation, reflecting on the creative process, the love we’ve poured into refining our recipes, and the innovative features of "More Salad" that will make it your ultimate kitchen BFF!

Ever wondered what it takes to create a successful cookbook? Get a behind-the-scenes look as Rosa and Margo share their collaborative process. Rosa talks about her passion for recipe development, concept creation, and ensuring every detail is just right. Meanwhile, Margt delves into the design, food photography, and layout, ensuring the book is not only practical but visually stunning. We'll discuss the highs and lows of working together, the timeline of writing a book, and how "More Salad" represents the evolution of Two Raw Sisters!

Pre-Order More Salad
More Salad Live Tour Tickets

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Do I Need to Take Supplements?

Wed, 24 Jul 2024 18:00:00 +0000

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Building a Business with Your Sister

Wed, 17 Jul 2024 18:00:00 +0000

Two teenage sisters who couldn't stand each other, fast-forward to now, co-running a thriving business together.

In this episode of the Two Raw Sisters podcast, we spill the tea on our rollercoaster journey, navigating the blend of personal and professional lives.

We share how setting boundaries and maintaining clear communication became our lifelines. From our early mistakes to the strategies that helped us build a brand and positive team culture, we reveal the secrets behind our strong and productive relationship. Trust and mutual support are the cornerstones of our success, and we discuss how these elements have helped us stay professional while keeping our sisterly bond intact.

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Aligning your Cycle with Food, Exercise and Lifestyle

Wed, 10 Jul 2024 18:00:00 +0000

Your period is your monthly health report card.

Learn how to best support your hormones as you ebb and flow through the month. We break down each phase of your cycle and how you can align your diet and exercise routines with each phase.

Get practical tips on why regular menstrual cycles are essential. Tune in to embrace a positive mindset about periods and gain insights into proactive wellness management.

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Our Personal Body Image Struggles

Wed, 03 Jul 2024 19:00:00 +0000

Join us as we open up about our own struggles with body image, sharing personal stories and frustrations that come with having different body types. From dealing with unwanted comments to the challenge of finding clothes that fit, we candidly discuss how pregnancy has affected Rosa's body and how Margo never wore shorts until a year ago!

From negative self-talk to celebrating our unique shapes and strengths, urging listeners to appreciate their bodies for what they can do. We share our strategies for handling negative body image thoughts, emphasizing the importance of self-love, even on the tough days.

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Margo's Endo Story: Challenges, Wins and Alternative Treatments

Thu, 13 Jun 2024 09:00:00 +0000

In this episode, Margo courageously shares her story, from the comfort of her hormonal cacao mug to the daunting realities of living with endo. Rosa joins us to shed light on the medical intricacies of this misunderstood condition, emphasizing the importance of recognizing abnormal pain and advocating for oneself.

Navigating healthcare for endometriosis can be a frustrating ordeal, marked by long wait times and high costs. We discuss the disparities between public and private healthcare systems and the emotional toll they take on patients. Margo recounts her personal experiences of surgical recovery and the aftermath.

But the journey doesn’t end with conventional medicine. We explore alternative approaches to managing endometriosis, from holistic treatments to dietary changes like the low FODMAP diet. Don’t miss this heartfelt episode packed with insights, personal stories, and practical advice for managing endometriosis and beyond.

Lara Briden
Endometriosis New Zealand

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How to Build a Cost-Effective Pantry: Save Money, Time & Stress

Thu, 13 Jun 2024 09:00:00 +0000

Find out how you can build a cost-effective pantry and fridge that will not only cut down your grocery bills but also streamline your cooking process. We share our favorite budget-friendly recipes and explain our rotation system for pantry staples and weekly produce shopping. Whether you live in the city or out on a farm, we offer practical tips for managing pantry staples and avoiding the common pitfall of overbuying. Saving you time, money, and stress

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Rosa's Pregnant! How She Found Out & Navigating the First Trimester

Thu, 13 Jun 2024 09:00:00 +0000

Rosa reveals her first trimester experiences, from the announcement of her pregnancy to managing the whirlwind of emotions and physical changes. Rosa shares ALLL the details on how she discovered she was expecting just before her wedding. You'll hear about her go-to comfort foods and how ice cream helped her through those tough initial weeks.

In this episode, we tackle the complex anxieties that accompany early pregnancy. Rosa opens up about the importance of sharing the news with close family and friends, particularly in case of miscarriage. We dive into the often confusing dietary restrictions and how to navigate them with advice from healthcare professionals. Rosa's personal stories and thoughtful advice make this a relatable and comforting listen for anyone going through similar experiences.

Managing the physical and emotional rollercoaster of early pregnancy can be daunting. Rosa discusses the overwhelming fatigue, nausea, and mental shifts required to prioritize the baby's needs over personal fitness goals. From adjusting exercise routines to managing stress at work before it's time to share the news, this episode is packed with practical tips.

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Rosa's Story: An Elite Athlete with an Eating Disorder and Training Obsession

Thu, 13 Jun 2024 09:00:00 +0000

Rosa's raw and honest story about how her love for running spiraled into an unhealthy fixation.

We unpack the pressures that come with being at the top of your game, from the constant scrutiny of physical appearance to the addictive nature of pushing your limits. Rosa shares candid insights about her transition from healthy ambition to harmful obsession, offering valuable lessons for both athletes and those simply trying to stay fit. We dive into the societal and athletic pressures that drive these unhealthy behaviors and discuss the pivotal moments of realization and recovery.

Supporting a loved one struggling with an obsession around training or eating disorders is no easy feat, and we tackle this sensitive topic head-on. Through personal anecdotes, we explore the delicate balance of providing help without pushing too hard. You'll hear about the critical role of trustworthy health professionals and the importance of stepping back to let individuals find their own support systems. This episode is an inspiring blend of personal stories, practical advice, and reflections on maintaining a healthy relationship with food and exercise.

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Finding the Perfect Travel Shoe: Reviews & Tips

Thu, 13 Jun 2024 09:00:00 +0000

Finding the perfect travel shoe that combines style, comfort, and durability is tough work! Join us on the Two Raw Sisters podcast as we hear about Margo's long-awaited overseas trip and discover the ultimate travel footwear. Diving deep into an extensive review of various travel shoe styles, from Adidas Sambas to Allbirds and Birkenstocks. Margo's meticulous criteria for the ideal travel shoe highlight the importance of comfort and support, ensuring you avoid sore feet and lower back pain. Plus, we share some travel-friendly snack tips.

Did she find the perfect shoe? Listen to find out!

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Why We Hate Diets & Calorie Counting

Wed, 12 Jun 2024 06:00:00 +0000

Ever wondered why calorie counting could be derailing your health journey? We dive into a conversation about the misconceptions and frustrations surrounding diet culture. We challenge the outdated norms that have dominated dietary advice and share our personal tips on shifting focus from the number of calories to the quality of nourishment. Get ready to rethink your approach to food and embrace a healthier, more sustainable lifestyle.

Processed vs. whole foods, we debunk the myths and offer practical insights that can lead to more energy and less stress in your life. From the damaging effects of cheat days to how you can build a positive relationship with food. We advocate for everything in moderation.

We open up about our own experiences, particularly during transformative periods like pregnancy, and the psychological struggles that often accompany dieting and body image issues. Our goal is to inspire balance and self-kindness, encouraging you to embrace your natural body shape. Join us as we redefine what it means to eat well and feel great, offering a fresh perspective on food, health, and self-care.

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