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What separates a great leader from someone who simply tells people what to do?

In Part 2 of our conversation with leadership coach, endurance athlete and author Gareth Holebrook, we move from burnout and resilience into the practical realities of leadership.

Gareth introduces intent based leadership, an approach that shifts decision making closer to the people actually doing the work. Instead of employees constantly asking the boss what to do, leaders create an environment where their teams can think, make decisions and take genuine ownership.

Drawing on lessons from nuclear submarines, emergency departments, corporate teams, restaurants and his own leadership coaching, Gareth explains how surprisingly small changes in language can completely change the way a team operates.

We explore why leaders become decision bottlenecks, why micromanagement can hold good people back, and how to give employees autonomy without giving up accountability.

Gareth also shares the Ladder of Leadership, including the simple questions leaders can use to move someone from "Tell me what to do" to "This is what I intend to do."

Plus, we get Gareth's practical formula for running a meeting that actually achieves something, including why the most senior person in the room should often speak last.

If you lead a team, own a business, manage people or simply want to become a better leader, there are plenty of practical ideas in this episode you can start using immediately.

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What does it really take to succeed without burning yourself out?

In this episode of the Forkin' Good Podcast, Simon Gault and Kate Fenwick sit down with endurance athlete, leadership coach and author Gareth Holebrook to explore the hidden cost of high performance.

After completing multiple Ironman races and qualifying for the Ironman World Championships in Kona, Gareth shares the remarkable story of collapsing just 7 kilometres from the finish line, and why that experience completely changed his view of resilience.

The conversation moves beyond endurance sport into business, leadership and everyday life, exploring why so many entrepreneurs, business owners and professionals end up overwhelmed despite doing everything "right."

Together they discuss:

• Why grit isn't always the answer
• The warning signs of burnout
• Learning to say no without guilt
• Decision making under pressure
• Why successful people often overcommit
• Leadership lessons from elite performance
• Building resilience through sleep, recovery and health
• The importance of knowing when to quit

Whether you're leading a business, raising a family, building a career or simply feeling overwhelmed, this conversation offers practical insights into creating a healthier, more sustainable version of success.

If you enjoyed this episode, please Like, Subscribe and leave us a comment.

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Life can get overwhelming, and sometimes it's important to talk honestly about it.

In this episode of the Forkin' Good Podcast, Simon Gault and Kate Fenwick catch up on everything that's been happening, from managing stress, menopause and major life changes, to the simple habits helping Kate sleep better and regain some balance.

They discuss cognitive behavioural therapy (CBT), walking for mental wellbeing, cold showers, exercise, and why sometimes the best thing you can do is stop worrying about the things you can't control.

The conversation then shifts to one of their favourite topics, food! Simon shares some of his favourite discoveries from the Waikato and Auckland Food Shows, including incredible New Zealand producers creating unique products, while Kate highlights the fantastic work being done by Rescued Kitchen, turning surplus bread into baking mixes, breadcrumbs and other delicious products.

In this episode:

•  Coping with ongoing stress and uncertainty 
•  How CBT has helped change thought patterns 
•  Why walking is one of the best stress relievers 
•  Cold showers and controlled stress 
•  Kate's health journey and making lifestyle changes 
•  Simon's favourite Food Show discoveries 
•  Amazing New Zealand food innovators 
•  How Rescued Kitchen is reducing food waste through rescued ingredients 

If you enjoyed this episode, don't forget to Like, Subscribe and Share.

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In this powerful episode of the Forkin' Good Podcast, Simon Gault and Kate Fenwick sit down with Dr Samantha Marsh, Senior Research Fellow at the University of Auckland, and Vanessa McCarty, child psychotherapist and speaker for Smartphone Free Childhood New Zealand.

Together they unpack what the latest evidence says about smartphones, social media, gaming and children's mental health, while sharing practical advice every parent, grandparent and teacher can use.

We discuss:

• Why more experts are calling this a public health crisis
• The real impact of smartphones on childhood development
• Why so many teenagers wish they'd never had social media
• The warning signs parents shouldn't ignore
• Family rules that actually work
• Why delaying smartphones may be one of the best decisions you can make

This isn't about guilt.

It's about understanding what we now know and making informed decisions for the children we love.

If you're raising children in today's digital world, this conversation is essential listening.

If you enjoyed this episode, please subscribe, leave a review and share it with another parent.
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Did you know your gut is constantly communicating with your brain?

In this fascinating episode of Forkin' Good, Simon Gault and Kate Fenwick sit down with Alice Fitzgerald, CEO of The Gut Foundation, to unpack the science behind gut health, the microbiome, and why what you eat affects far more than just your digestion.

From mental health and immunity to bowel cancer, inflammation and even your mood, this conversation explores why looking after your gut could be one of the most important things you do for your long-term health.

You'll also learn practical, affordable ways to improve your gut health today, including the importance of fibre, prebiotics, probiotics, diversity in your diet, and why expensive supplements aren't always the answer.

Whether you're interested in nutrition, preventing disease, or simply feeling better every day, this episode is packed with simple tips backed by emerging science.

Learn more about The Gut Foundation and access their free resources:
https://www.thegut.org.nz/
https://gutcheck.co.nz/

In this episode:

✔ What gut health actually means

✔ How your gut communicates with your brain

✔ Why fibre is the most underrated nutrient

✔ The difference between probiotics and prebiotics

✔ How your microbiome influences your mood

✔ Why New Zealand has alarming bowel cancer statistics

✔ Affordable foods that improve gut health

✔ Simple ways to eat more fibre every day

✔ Why diversity matters more than perfection

✔ Small changes that can improve your health in days

If you enjoyed this episode, don't forget to Like, Subscribe and Share.

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Five months ago, Simon Squibb helped make Nav's dream come true.

She took over ownership of Pink Broccoli Café and stepped into the exciting world of business ownership.

But what happens after the cameras leave?

In this honest follow up conversation, Nav shares the realities of running a café, managing staff, handling financial pressure, building culture, and learning how to transition from chef to business owner.

Together, Simon Gault, Kate Fenwick and Nav discuss leadership, team performance, customer service, communication, business growth, and the challenges every small business owner faces behind the scenes.

If you've ever dreamed of owning a business, this episode offers a refreshing look at what happens after the dream becomes reality.

In this episode:

✔ The biggest surprise about owning a café

✔ Why money keeps business owners awake at night

✔ Managing staff and building culture

✔ Getting employees to think like owners

✔ Creating memorable customer experiences

✔ The power of communication and team meetings

✔ Leadership lessons from hospitality

✔ The importance of finding your "extra 5%"

✔ Growing into the role of business owner

✔ What success really looks like after the dream comes true

Visit Pink Broccoli

📍 614 Remuera Road, Auckland

☕ Go support Nav and follow her journey

Follow Forkin' Good

🎙 New episodes every Tuesday

#SmallBusiness #Entrepreneurship #BusinessOwner #CafeOwner #Leadership #Hospitality #CustomerService #TeamCulture #BusinessGrowth #ForkingGoodPodcast

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For years, Elizabeth Marshall believed she was the problem.

Despite working in health, fitness and food, she found herself trapped in a cycle of emotional eating, binge eating, body shame, alcohol, grief and declining health.

After the devastating loss of her father, everything spiralled. She gained 50kg, struggled with her health, and felt completely disconnected from herself.

In this powerful conversation, Elizabeth shares how she discovered that food was never really the problem.

We explore emotional eating, binge eating, diet culture, shame, body image, grief, behavioural change, and what it really takes to build a healthier relationship with food.

If you've ever found yourself stress eating, comfort eating, starting another diet on Monday, or feeling frustrated with your relationship with food, this episode is for you.

In this episode:

✔ Why emotional eating isn't about a lack of willpower
✔ The connection between grief, trauma and food
✔ Why restriction often makes cravings worse
✔ How to stop seeing food as "good" or "bad"
✔ Practical strategies to break the binge and guilt cycle
✔ The power of curiosity over self judgement
✔ Building sustainable habits that actually last

Connect with Elizabeth Marshall

🌐 https://bodymindfoodcoach.com

📱 Instagram: @bodymindfoodcoach

🎙 Podcast: Mind Over Mouth

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What makes a real Italian pizza?

In this delicious episode of the Forkin' Good Podcast, Simon Gault and Kate Fenwick head to Mediterranean Foods in Wellington to sit down with the team behind some of New Zealand's most authentic Italian food.

From traditional Neapolitan pizza making techniques to the secrets behind great pasta, prosciutto, olive oil and Italian ingredients, this episode is a masterclass in simplicity, passion and food culture.

The team shares:

🍕 What makes authentic Neapolitan pizza different
🍕 Why pizza dough can take days to prepare properly
🍕 The importance of flour, fermentation and temperature
🍕 The truth about pineapple on pizza
🍕 Traditional Italian food philosophies
🍕 How to make better pizza at home
🍕 Why simple food is often the hardest to perfect
🍕 The stories behind Italy's most iconic ingredients

Along the way there are plenty of laughs, pronunciation lessons, pizza debates, and insider tips from people who live and breathe Italian food every day.

If you love food, pizza, Italy, cooking, travel, or simply hearing passionate people talk about what they do best, this episode is for you.

Mediterranean Foods can be found in Wellington and Christchurch, offering authentic Italian ingredients, deli products, restaurants, and some of the best pizza you'll find in New Zealand.

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In this episode of the Forkin' Good Podcast, Simon and Kate sit down with one of the most fascinating people they've ever met: Eddie Rakanui.

Eddie has hitchhiked in more than 700 vehicles across New Zealand, met thousands of strangers, spoken on stages around the country, and built an entire philosophy around one simple idea:

Love Life More.

From overcoming self doubt and leaving a secure government career, to finding purpose through discomfort, connection and vulnerability, Eddie shares powerful lessons about living intentionally, building confidence, embracing uncertainty, and creating meaningful human connections.

Along the way, you'll hear stories about:

Hitchhiking with strangers across New Zealand
Being welcomed into a tangi after a family loss
Driving for a man who fell asleep at the wheel
The life changing power of discomfort
Why gratitude changes everything
Family, friendship, grief and purpose
Learning to stop overthinking and start living

This conversation is funny, emotional, inspiring and packed with practical wisdom for anyone feeling stuck, overwhelmed or searching for more meaning in life.

If you've ever wondered whether there's more to life than simply getting through the week, this episode is for you.
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This week on the Forkin' Good Podcast, Simon and Kate are back together after Simon’s Vietnam adventure for a completely unfiltered catch up covering everything from teeth, handbags and Vietnamese coffee… to behavioural change, recycling trolls, gut health, cancer awareness, and why we seriously need to talk about poo more.

The conversation dives into:
• Simon’s trip to Vietnam and the surprisingly calming chaos of Saigon
• Kate’s work turning online trolls into advocates
• Why behavioural change matters in health and waste reduction
• Upcoming Gut Foundation conversations around bowel cancer awareness
• The importance of listening to your body and getting checked early
• Mental health, CBT therapy, stress, family illness and perspective
• The moments in life that remind us what actually matters

It’s funny, emotional, random, honest, and probably one of the most real conversations we’ve had so far.

If this episode makes you laugh, think differently, or reminds you to book that health check… share it with someone who needs to hear it.

Subscribe for more conversations about food, health, behaviour, sustainability and life.
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00:00 Simon’s new teeth & Vietnam stories
02:10 Emotional support dogs & coming home
04:00 Handbags, gifts & Vietnamese gin
06:35 Online trolls & behavioural change
09:55 Why Dr Louise Scofield needs to be on the podcast
11:45 Gut health, microplastics & talking about poo
16:30 Health checks, cancer awareness & vulnerability
21:40 Family illness & learning what matters most
26:50 CBT therapy, stress & mental health
29:20 Vietnam traffic chaos, politics & podcast wrap up

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