Pete Smith returns to the O-Studio Podcast for his fifth appearance and this time we go deep on weight management and why so many people struggle to lose fat (and keep it off).

We unpack the difference between weight loss vs fat loss, why “calories in, calories out” is only part of the story, and how things like thyroid function, hormones, stress/cortisol, insulin resistance, sleep, fasting habits, and even alcohol can quietly block progress, no matter how hard you train.

Pete also breaks down what actually works long-term: small calorie reductions without triggering rebound, smarter approaches to fasted training, the role of muscle in fat loss, and why your best starting point is a personal benchmark because everyone responds differently.

If you’re heading into a new year wanting a better plan (not another short-term reset), this episode gives you practical, science-backed clarity.

CHAPTERS:

00:00 Intro + Pete Smith returns (5th appearance)

01:25 Why weight management is getting worse (NZ stats + modern lifestyle)

06:45 Calories in/out: true, but incomplete (why weight gain isn’t “just willpower”)

08:00 Weight loss vs fat loss (why scales & BMI can mislead)

10:20 The hidden roadblocks: thyroid, hormones, stress/cortisol, insulin resistance

14:10 Fuel hierarchy (alcohol → glucose → fat) + why it matters for fat loss

22:10 Keto/carnivore + fasting: benefits, risks, and “organised variation”

28:30 Exercise for fat loss vs muscle gain (fasted training + mTOR + protein timing)

35:30 Habits that sabotage progress (snacking/MMC, digestion, consistency)

41:10 Cold plunge & fat loss protocol (shivering, thermogenesis + women’s considerations)

46:15 Where to start: benchmarks, personalised plan, simple calorie reduction

56:10 Best tracking tools: height-to-waist ratio + metabolism temperature check

01:04:40 Wrap-up + how to contact Pete + outro

In this episode, the team breaks down a more realistic approach to goal setting: simple focuses instead of endless goals, how to actually remember what you set, and why reflecting on progress matters (so you don’t just live in “what’s next?” mode).

They explore the balance between pain vs pleasure as motivation, why ambition can be both powerful and exhausting, and the idea of life “dimmers”, where different seasons require different levels of focus on family, work, health, and social life.

And to keep it grounded (and fun), the team shares personal goals for the year ahead, including one “unreasonably epic” goal that’s purely for the story.

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Chapters

00:00 – Welcome to The O-Studio Podcast

01:30 – New Year’s resolutions vs real goal setting

03:30 – Forgetting what you once wanted (hedonic adaptation)

05:10 – Why reflecting on progress actually matters

06:30 – Is pain or pleasure the stronger motivator?

08:25 – Goal setting in professional sport

10:35 – Never being satisfied vs enjoying your life

12:25 – Responsibility, meaning, and ambition

14:45 – Journey vs destination vs the people you do it with

16:00 – Turning 40 and setting personal milestones

17:55 – Skydiving, fear, and unreasonably fun goals

20:45 – Events, fitness goals, and running challenges

22:30 – Chasing feelings instead of tick-box goals

24:00 – Morning routines and setting up your day

28:10 – You don’t need to wait for Monday or January

30:00 – Letting go of over-optimisation

32:40 – Life “dimmers”: work, family, social and health

36:50 – Seasons of life and shifting priorities

39:05 – One simple tip for goal setting

40:40 – Do something unreasonably fun

41:55 – Final reflections and wrap-up

As we wrap up 2025, we’re taking a moment to pause, reflect, and look ahead.In this episode, we share honest reflections on the year that was, personally and professionally. Including the lessons we’re leaving behind, the habits that helped us most, and what we’re intentionally carrying into 2026.

We also unpack a huge year for O-Studio: new studios, new communities, major milestones, and the continued mission to make recovery and wellbeing as accepted, understood, and practised as physical fitness.If you’re looking for a moment to reflect, reset, and head into the new year with clarity, this one’s for you.

Listen, reflect, and take what you need into 2026.

CHAPTERS

00:00 – Welcome to the O-Studio Podcast & setting the tone for the 2025 wrap

01:10 – “What are we running?” Energy check & breaking the fourth wall02:20 – Why we’re reflecting on 2025 (and inviting listeners to do the same)

03:00 – What we’re leaving behind in 2025 (perfectionism, pressure, pace)05:10 – Aging, perspective & gratitude for getting older

07:20 – Creating space, intentional living & “being where your feet are”10:05 – Small habits and rituals that made a difference this year

13:30 – Connection before productivity: how people make everything better16:45 – Podcast reflections & why these conversations matter

18:50 – 2025 at O-Studio: new studios, communities & growth

22:40 – Innovation, studio learnings & owner collaboration

26:30 – Expansion, milestones & looking beyond New Zealand

30:45 – Looking ahead: personal intentions for 2026

35:10 – Family, relationships & new seasons of life

39:20 – O-Studio’s mission, brand intention & the future

44:50 – Final reflections, encouragement for listeners & sign-off