Two Raw Sisters

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.

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.

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.

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.

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.

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.

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.

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.

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.

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 - 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.

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.

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.

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.

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 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.

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.

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.

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.

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.

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.