Two Raw Sisters — Listen to the Podcast

Two Raw Sisters

A Nutrition , Health & Fitness and Education podcast

#2 in Nutrition · 🇳🇿 #12 in Health & Fitness · 🇳🇿

About the show

Founders and best-selling cookbook authors, Margo Flanagan and Rosa Power (yes, they are sisters) are bringing you their refreshingly unfiltered outlook on all aspects of life. They’re challenging the status quo on important topics like nutrition, health, and lifestyle to the not-so-important things, like what’s for dinner tonight. With their contagious laughs and sisterly banter, you’ll be THAT person walking by themselves laughing. New episodes out every second Thursday.

Newest episodes

Finding the Perfect Bikini: Mum Tum, Boobs Locked In, Full Bum Coverage and Tankinis (lol)

Nov 11, 2026 33 min

Summer’s here and so is the annual bikini hunt. We’re answering everything you’re googling: what suits my body, what works for bigger boobs and the mum tum, how to buy online without trying on, and which togs actually stay on when you dive in. Plus our favourite brands, a strong opinion on tankinis, and why the bikini should fit your body, not the other way round. Download the Two Raw Sisters app:Spotify: https://tworawsisters.app.link/podcast-bau-spotify Apple: https://tworawsisters.app.link/podcast-bau-apple See omnystudio.com/listener for privacy information.

Our Christmas Gift List: Under $50, Over $100, and Homemade

Nov 4, 2026 43 min

Before you get s****y at us for talking about Christmas already, let us explain. Black Friday sales kick off in November, so we’re getting organised now and buying gifts while brands have their cheapest prices of the year. In this episode we share our full gift lists so you’re ready when the sales hit. We cover the best sheets and duvets to grab on sale, gifts for kids (helmets, togs and the lunchbox we give to everyone), Secret Santa ideas under $50, bigger-ticket picks over $100, gifts for teachers, and why we’re pro-voucher (as long as it’s a good one). Plus our favourite thing to give: something homemade. Think granola bark, spiced nuts and chilli oil in a nice jar, tied with a bow and a flower from the garden. And our own Black Friday app sale starts 11 November. It’s our lowest price of the year. Download the Two Raw Sisters app:Spotify: https://tworawsisters.app.link/podcast-bau-spotify Apple: https://tworawsisters.app.link/podcast-bau-apple See omnystudio.com/listener for privacy information.

Rosa’s Birth Plan 2.0 — Is Margo Allowed Back in the Birthing Room?!

Oct 28, 2026 41 min

Rosa is five weeks out from baby number two, so we sat down to talk through the plan. Hetti's birth was a fast, intense induction. This time Rosa’s hoping her body kicks things off on its own, and she’s taking the pressure off breastfeeding. She’s also deciding between the hospital and a birthing unit. She’s excited about the birth but getting pretty nervous about the juggle. She’s definitely not winding down, which Margo feels terrible about, because she’s booked Rosa in for three shoots and endless meetings in the week she was meant to be nesting. Plus, the postpartum snacks Rosa is ordering Margo to make. Download the Two Raw Sisters app:Spotify: https://tworawsisters.app.link/podcast-bau-spotify Apple: https://tworawsisters.app.link/podcast-bau-apple See omnystudio.com/listener for privacy information.

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All episodes

Finding the Perfect Bikini: Mum Tum, Boobs Locked In, Full Bum Coverage and Tankinis (lol)

Nov 11, 2026 33 min

Our Christmas Gift List: Under $50, Over $100, and Homemade

Nov 4, 2026 43 min

Rosa’s Birth Plan 2.0 — Is Margo Allowed Back in the Birthing Room?!

Oct 28, 2026 41 min

Community Stories: Why a Personal Trainer Put Her Whole Gym on Our App

Oct 21, 2026 37 min

Mandy owns, Intensify Fitness, a fitness studio just out of Melbourne, and nearly every one of her clients is on the Two Raw Sisters app. She ran a 90-day challenge with our recipes as the main tool, and the results speak for themselves. No calorie counting, no quick fixes, no skipping breakfast. Her clients look healthier, feel better, and actually look forward to their 3pm snack. “One of my clients has lost over 20 kilos in 18 months: exercising, but shifting to her eating habits to the Two Raw Sisters way. She says that hand on heart.” — Mandy We chat about what actually works for women over 45, her one-pan go-tos, and the Pilates class where someone brings a homemade snack every week. Join Mandys studio: Intensify Fitness Download the Two Raw Sisters app:Spotify: https://tworawsisters.app.link/podcast-bau-spotify Apple: https://tworawsisters.app.link/podcast-bau-apple See omnystudio.com/listener for privacy information.

Wear the Goddamn Shorts: Your Yearly Reminder

Oct 14, 2026 35 min

It’s that time of year again. The sun’s out, the shorts are coming out of hibernation, and so is the voice in your head telling you that roll definitely wasn’t there last year. We’re giving you your yearly reminder to wear the goddamn shorts (and get the arms out). We’re talking some sense into ourselves and unpacking why the person judging you hardest is almost always you. We get into full-length mirrors, cellulite down the backs of our legs (we all have it), and why those shorts you’ve been saving “for when they fit again” need to go. Make the shorts fit your body, not your body fit the shorts. Follow us on Instagram: @tworawsisters Download the Two Raw Sisters app:Spotify: https://tworawsisters.app.link/podcast-bau-spotify Apple: https://tworawsisters.app.link/podcast-bau-apple See omnystudio.com/listener for privacy information.

Want your pre-pregnancy body back? Why that pressure is doing more harm than good.

Oct 7, 2026 40 min

From the six-week "all clear" to Instagram mums back at CrossFit by 12 weeks, the pressure to bounce back after baby is everywhere. But what is it actually doing to women? Women's health physio Grace Coombs is back on the podcast to unpack it. Grace sees the fallout in her clinic every week: women rushing back to exercise before their bodies are ready, then dealing with leakage, prolapse, pain and exhaustion that could have been avoided. And on top of it all, feeling like they're failing at a recovery that was never meant to be a race. We cover:– Where the pressure to bounce back really comes from– What rushing back actually does to your body– Why the six-week check is a starting point, not a finish line– The outdated pregnancy exercise myths, and what the research says now– The signs you're genuinely ready to return to exercise– Why we'd rest a broken bone for 12 weeks, but not a birth Grace's advice for every woman: pregnancy isn't an injury, and the goal was never to get your old body back. You have a new body, and you can absolutely build strength in it. No shame, no race, no comparison. SHOW NOTES: Book in with Grace Follow us on Instagram: @tworawsisters Download the Two Raw Sisters app:Spotify: https://tworawsisters.app.link/podcast-bau-spotify Apple: https://tworawsisters.app.link/podcast-bau-apple See omnystudio.com/listener for privacy information.

GLP-1s: Dr Libby on What No One's Explaining

Sep 30, 2026 1 hr 0 min

Are GLP-1s disordered eating in a new uniform? Everyone's suddenly on them and no one's actually explaining what's going on inside the body. So we got Dr Libby back on the podcast to break it all down properly. This isn't about telling you what to do with your body or judging anyone who's chosen this path. It's about understanding what this medication is doing to your gut, your muscle and your nutrient levels, and what happens when you come off them. We chat about: What GLP-1s actually are Are GLP-1s disordered eating in a new uniform? Why they work so much more intensely than the body's own version The study showing iron stores dropping by around 30% in just 10 weeks Muscle loss (yes, even if you're hitting the gym) and why it's not just the muscles you can see Why up to 60% of people get gut symptoms like nausea, reflux and bloating Rebound weight gain and why the deeper work matters How to make your small meals work as hard as possible Where supplements fit in when nutrient targets are near impossible to hit Remember, you are so worth taking care of. SHOWNOTES: Iron Episode with Dr Libby 2 weeks free on the Two Raw Sisters App - code ‘2WEEKS’ - and keep an eye out for our biggest sale of the year in November, which is 5 months free. Dr Libbys Iconic Iron Follow us on Instagram: @tworawsisters Download the Two Raw Sisters app:Spotify: https://tworawsisters.app.link/podcast-bau-spotify Apple: https://tworawsisters.app.link/podcast-bau-apple See omnystudio.com/listener for privacy information.

BTS of Our AU Tour: We Can’t Eat Another Salad

Sep 23, 2026 26 min

We're wrapping up the AU leg of our How We Cook tour, and it's time for Peaks, Pits and Bananas! We get real about hitting total salad burnout on tour (yep, even we get sick of vegetables sometimes), why the media landscape has changed so much since our last book tour, what it's like navigating a "viral or nothing" news cycle, and - because priorities - the Melbourne sandwich that changed our lives. Follow us on Instagram: @tworawsisters Download the Two Raw Sisters app:Spotify: https://tworawsisters.app.link/podcast-bau-spotify Apple: https://tworawsisters.app.link/podcast-bau-apple See omnystudio.com/listener for privacy information.

On Tour, Rosa's 30 Weeks Pregnant + It's Margo's Birthday: Live from the car

Sep 16, 2026 27 min

We're recording this from the road - quite literally. Margo's turning 28 today and has banned us from mentioning it (sorry Marg, too late), Rosa's 30 weeks pregnant and running workshops till 8:30pm, and How We Cook — our sixth cookbook — just launched. One down, twelve tour stops to go. We're talking what an actual day on tour looks like, why we'd rather eat leftovers in an Airbnb than go out for dinner, and what's actually filling our cups when the days are this full. Plus: our go-to salmon grain bowl is finally hitting the app. Follow us on Instagram: @tworawsisters Download the Two Raw Sisters app:Spotify: https://tworawsisters.app.link/podcast-bau-spotify Apple: https://tworawsisters.app.link/podcast-bau-apple See omnystudio.com/listener for privacy information.

The Most Missed Health Issue of Our Time: Iron Deficiency

Sep 9, 2026 41 min

We sat down with Dr Libby, one of the most respected voices in women's health and nutrition, to unpack why so many women are walking around iron deficient without knowing it. She breaks down the real numbers your ferritin should be sitting at (not just what's "in range"), why fatigue, anxiety, and hair loss can actually be an iron problem in disguise, and how to finally make sense of your blood test results. If you've ever been told your iron is "fine" but still feel wrecked, this one's for you. Follow us on Instagram: @tworawsisters Download the Two Raw Sisters app:Spotify: https://tworawsisters.app.link/podcast-bau-spotify Apple: https://tworawsisters.app.link/podcast-bau-apple See omnystudio.com/listener for privacy information.

The Lunchbox Struggle Is Real

Sep 2, 2026 52 min

Sophie Hurley, co-founder of Honest Wolf, joins us for a proper honest chat about running business with her husband Sam, raising three kids on their farm in Hunterville, and why there's no such thing as a typical day. We get into the mental load, the guilt, the au pair question no one talks about, and obviously the never-ending lunchbox admin. Find Honest Wolf here: www.honestwolf.co.nz Follow us on Instagram: @tworawsisters Download the Two Raw Sisters app:Spotify: https://tworawsisters.app.link/podcast-bau-spotify Apple: https://tworawsisters.app.link/podcast-bau-apple See omnystudio.com/listener for privacy information.

Behind the App: What We Do All Day

Aug 26, 2026 42 min

An honest one this week - Rosa and Margo get real about burnout, boundaries, and the juggle of running a business. They also pull back the curtain on what they each actually do day to day, share the new recipes hitting the app, and give you the full scoop on the brand-new features coming this month that make cooking even easier. Follow us on Instagram: @tworawsisters Download the Two Raw Sisters app:Spotify: https://tworawsisters.app.link/podcast-bau-spotify Apple: https://tworawsisters.app.link/podcast-bau-apple See omnystudio.com/listener for privacy information.

Loose, Leaky & Pregnant Again: Rosa's Pelvic Floor Check-In

Aug 12, 2026 39 min

Rosa's pregnant with baby number two, and this time round her pelvic floor is telling a different story - trampoline mishaps and a few surprise sneezes. We brought pelvic floor physio Grace Coombs (co-founder of Four Physio) back on the pod to break down what's actually happening down there second time round, why every pregnancy loosens things up a little more, and what Rosa's been doing about it. Whether you're pregnant, postpartum, or just pelvic-floor curious, this is a great listen. Find Grace here:https://fourphysio.co.nz/ @fourphysio Follow us on Instagram: @tworawsisters Download the Two Raw Sisters app:Spotify: https://tworawsisters.app.link/podcast-bau-spotify Apple: https://tworawsisters.app.link/podcast-bau-apple See omnystudio.com/listener for privacy information.

Rosa's Pregnant 2.0!!!

Aug 5, 2026 30 min

Rosa's pregnant - again! 23 weeks and Henrietta's getting a sister. She tells us how this pregnancy has been totally different from the first, what's actually been getting her through (hello, the smoothie that saved trimester one), her top recipes on repeat, and why snacks are non-negotiable. A full Rosa update, and the best one yet. New episodes out every second Thursday. Follow us on Instagram: @tworawsisters Download the Two Raw Sisters app on the Apple App Store here, or Google Play here. See omnystudio.com/listener for privacy information.

Your Vagina Wants Fruit and Veggies Too

Jul 22, 2026 30 min

We're talking vaginal microbiome and vaginal health. Turns out your gut and your vagina share bacteria back and forth, and the fruit and veg already in your fridge are doing more down there than you'd think. Dietitian Sarah Widowson breaks down estrogen, thrush, BV, why douching (Margo had to ask what this was too) is a hard no, and what actually keeps things healthy down there. New episodes out every second Thursday. Follow us on Instagram: @tworawsisters Download the Two Raw Sisters app on the Apple App Store here, or Google Play here. See omnystudio.com/listener for privacy information.

Mum & Dad Join the Pod: The Recipes We Grew Up On

Jul 8, 2026 36 min

It's nostalgia month on the TRS app, so we got Mum and Dad on to talk about the recipes we grew up eating. Dad’s car smelling like hot chips on a Friday night, Mum's lasagne that took literally all day, orange jelly with orange bits in it, shapes in the back of the car on the way to hockey, and the bumper bars Mum hid in a ceramic hen so we wouldn't eat them all in one go. Winter is when food guilt gets the loudest, and somehow the meals that actually make you feel good (hearty, cosy, eat-on-the-couch kinda meals) are the ones we've been made to feel weird or guilty about. All month long we're bringing the classics back on the app, same hug-in-a-bowl feeling, just with a swap or a hidden veg you'd never notice. Find them all under the nostalgic tag. And because we're celebrating, there's 3 months for $30 - link below! New episodes out every second Thursday. Follow us on Instagram: @tworawsisters Download the Two Raw Sisters app on the Apple App Store here, or Google Play here. See omnystudio.com/listener for privacy information.

No Guest, No Plan – Surviving, Not Thriving

Jun 24, 2026 29 min

Guest cancelled, zero prep, and we both look a bit rough — but here we are. Rosa's on the verge of getting sick, Margo fell off her bike and can't take her jersey off. We get into what's actually helping when life feels full-on, our favourite recipes on the app right now, and a genuinely useful tip for those 5pm "what's for dinner" moments. New episodes out every second Thursday. Follow us on Instagram: @tworawsisters Download the Two Raw Sisters app on the Apple App Store here, or Google Play here. See omnystudio.com/listener for privacy information.

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

Jun 10, 2026 56 min

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. Follow us on Instagram: @tworawsisters 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 1737If 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

Jun 3, 2026 35 min

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. Follow us on Instagram: @tworawsisters 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

May 27, 2026 50 min

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 Follow us on Instagram: @tworawsisters 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

May 20, 2026 39 min

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 Follow us on Instagram: @tworawsisters 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?

May 13, 2026 43 min

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 Follow us on Instagram: @tworawsisters 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!

May 6, 2026 31 min

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

Apr 29, 2026 47 min

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 Follow us on Instagram: @tworawsisters 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

Apr 22, 2026 31 min

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 SaraPerimenopause Nutrition 101: Why Reducing Calories Isn’t the AnswerWhy Am I Always Bloated?! Let’s Talk IBSSupporting Mum First: Pelvic Health, Exercise & Nutrition in Pregnancy & BeyondHow Diet Reduces Endo + Pelvic Pain with Sara WiddowsonThe Hormone Mistakes Most Women Are Making Daily Follow Sara on Instagram: @yourmonthly Follow us on Instagram: @tworawsisters 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

Apr 15, 2026 37 min

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 Follow us on Instagram: @tworawsisters 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?

Apr 8, 2026 39 min

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. Follow us on Instagram: @tworawsisters 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

Apr 1, 2026 34 min

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 Follow us on Instagram: @tworawsisters 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

Mar 25, 2026 46 min

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. Listen to our other episodes with SaraPerimenopause Nutrition 101: Why Reducing Calories Isn’t the AnswerWhy Am I Always Bloated?! Let’s Talk IBSSupporting Mum First: Pelvic Health, Exercise & Nutrition in Pregnancy & BeyondHow Diet Reduces Endo + Pelvic Pain with Sara Widdowson Follow Sara on Instagram: @yourmonthly Follow us on Instagram: @tworawsisters 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

Mar 18, 2026 44 min

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. Follow us on Instagram: @tworawsisters 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

Mar 11, 2026 36 min

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. Follow us on Instagram: @tworawsisters 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

Mar 4, 2026 34 min

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 HomeReiki Episode Part 1Reiki Episode Part 2 Follow us on Instagram: @tworawsisters 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

Feb 25, 2026 45 min

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 Follow us on Instagram: @tworawsisters 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

Feb 18, 2026 33 min

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 Follow us on Instagram: @tworawsisters 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

Feb 11, 2026 34 min

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 Follow us on Instagram: @tworawsisters 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

Feb 4, 2026 28 min

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. Follow us on Instagram: @tworawsisters 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

Jan 28, 2026 48 min

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! 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. RESOURCESFind the Right Bra Fit Chart Get in Touch with GraceInstagramFour Physio Follow us on Instagram: @tworawsisters 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

Jan 21, 2026 29 min

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! 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! Follow us on Instagram: @tworawsisters 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

Jan 14, 2026 34 min

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! 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 ChemexMocha Master Rancilio Espresso MachineFollow Rob and Rach: @_heyrach_ @robbieenright Follow us on Instagram: @tworawsisters 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

Jan 7, 2026 25 min

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! 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. Follow us on Instagram: @tworawsisters 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?

Dec 31, 2025 29 min

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! 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. Follow us on Instagram: @tworawsisters 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

Dec 17, 2025 36 min

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 🤍 Follow us on Instagram: @tworawsisters 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

Dec 10, 2025 22 min

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 Follow us on Instagram: @tworawsisters 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

Dec 3, 2025 29 min

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! Follow us on Instagram: @tworawsisters 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?

Nov 26, 2025 46 min

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 Follow us on Instagram: @tworawsisters 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

Nov 19, 2025 43 min

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. Follow us on Instagram: @tworawsisters 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

Nov 12, 2025 46 min

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 Follow us on Instagram: @tworawsisters 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

Nov 5, 2025 56 min

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 Follow us on Instagram: @tworawsisters 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

Oct 29, 2025 35 min

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 Follow us on Instagram: @tworawsisters 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

Oct 22, 2025 51 min

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 Follow us on Instagram: @tworawsisters Download the Two Raw Sisters app on the Apple App Store here, or Google Play here. See omnystudio.com/listener for privacy information.

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Podcast details

Created by: Two Raw Sisters
Status: Active
Latest episode: Nov 11, 2026
Episodes: 118
Release period: Weekly
Avg. episode length: 37 min
Explicit: No
Language: English

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