The Sunday Session with Francesca Rudkin

In this edition of Great Chats with Francesca Rudkin, we hear from the iconic Helena Bonham Carter on her new movie Four Letters of Love and how she reflects on her storied career. And Francesca speaks with Owain Mulligan who ended up serving in the Iraq War after joining the Territorial Army as an outlet. He's told his story in the book The Accidental Soldier. Plus Canadian band Cowboy Junkies have been around for four decades and they're touring New Zealand in November. Lead singer Margo Timmins tells us the secret behind the band's longevity. Great Chats with Francesca Rudkin brings you the best interviews from Newstalk ZB's The Sunday Session. Listen on iHeartRadio or wherever you get your podcasts. LISTEN ABOVESee omnystudio.com/listener for privacy information.

Dame Harriet Walter's got plenty of memorable roles under her belt, from Succession, to Ted Lasso, to Killing Eve - and now she's taking on a part like no other. She portrays former UK Prime Minister Margaret Thatcher in the docuseries Brian and Maggie and she's opened up about taking on such a challenging role. "All actors like a challenge and this was a huge, huge mountain to get over. Among many reason was the fact that she's been played so often by brilliant actresses, so they've set the bar quite high." LISTEN ABOVESee omnystudio.com/listener for privacy information.

Dr Timoti Te Moke became a doctor at age 56, but it wasn't an easy road to get into medical school. Before he started at Middlemore Hospital, he endured a childhood filled with abuse, time in state care, in prison and eventually gangs. He detailed his journey in his new book, The Unlikely Doctor, and says he wrote it to shine a light on the barriers holding Kiwis back from reaching their potential. "There are a lot of people that could be where I am, but due to the barriers that society put in place, they are not able to do this. Essentially, what my book is looking at is the potential this country could have if we realised that these are the barriers we have in place." LISTEN ABOVESee omnystudio.com/listener for privacy information.

Not Quite Dead Yet by Holly Jackson. This has a hugely implausible premise. Jet Mason is attacked in her kitchen one evening, after which her doctors tell her she'll be dead by an aneurysm in seven days, so she decides to spend the week hunting down her murderer. It took me a little while to get into the rhythm - the black humour, sarcasm, farce, twisted family relationships, and roving suspicion of everyone she knows who might be the killer. But once I did, I adored it. Red Star Down by D.B.John. From the author of Star of the North, this is a thriller at the nexus between North Korea, Russia and Washington which takes in actual events in real life - such as the poisoning of one of North Korea's Kim family at Kuala Lumpur airport, or a real estate mogul becoming President of the United States - all woven into a brilliantly compelling story about three disparate individuals who find themselves right at the heart of all these goings on. I simply couldn't put it down. LISTEN ABOVESee omnystudio.com/listener for privacy information.

Megan Singleton's continued her travels, and she's recently taken in Thailand's Koh Samui. Koh Samui is an island in the Gulf of Thailand, about half-way down the country, and it's an easy destination for those looking to skip Bangkok. She recapped her highlights from the trip here. LISTEN ABOVESee omnystudio.com/listener for privacy information.

This week on The Sunday Panel, Newstalk ZB host Roman Travers and journalist and editor, Jo McCarroll, joined in on a discussion about the following issues of the day - and more! New reports show Health NZ is hiring less nursing graduates than ever. Why are we training nurses and not employing them? Butter prices have shot up - and it's been a leading story across the nation's news outlets all week. Are we blowing the outrage out of proportion? Algorithm fatigue - are we sick of our social media feeds showing us what we think we want? LISTEN ABOVESee omnystudio.com/listener for privacy information.

On the Sunday Session with Francesca Rudkin Full Show Podcast for Sunday 27 July 2025, Dame Harriet Walter has taken on her toughest role yet, she tells Francesca what it was like to take on Margaret Thatcher and why her she's nothing like the iron lady. Dr Timoti Te Moke shares his inspirational story from child abuse and prison to junior doctor at 56. Francesca questions whether the Government has got its priorities right with electoral law changes. And is making your own butter cheaper? Mike Van de Elzen has looked into whether whipping up your own is worth the effort. Get the Sunday Session with Francesca Rudkin Full Show Podcast every Sunday on iHeartRadio, or wherever you get your podcasts. LISTEN ABOVESee omnystudio.com/listener for privacy information.

Bowel movements are one of the easier identifiers of overall health - so what does it mean when things aren't in working order? A person who has a 'lazy bowel' can experience infrequent bowel movements, constipation, and straining, and it can often signify bigger problems. Naturopath and wellness expert Erin O'Hara explains what to look out for, and how we can 're-train' our bowels. LISTEN ABOVESee omnystudio.com/listener for privacy information.

Home-churned butter: Prep time: 5 minutes Serves: 400g 1 ltr cream 1 tsp fine salt 1 tsp flaky salt Clean tea towel or Chux cloth Place the cream and fine salt into a bowl of a bench top mixer with a whisk attachment. Whisk for 2 minutes on a medium beat. The cream will slowly harden up and start to turn yellow. Stop the mixer and push the cream back down into the centre. Remix on medium speed for another 3 minutes, what you are looking for is the fat of the cream to totally separate and become solid. Turn off when you have a very clear separation. Remove the solid butter and squeeze out any excess buttermilk. Add the flaky salt, mix and you're done. LISTEN ABOVESee omnystudio.com/listener for privacy information.

We've all heard that flossing daily is key to keeping your gums healthy. But what if your dental floss could one day do more than prevent cavities? What if it could protect your whole body from serious diseases, like the flu? Research published this week in the journal Nature Biomedical Engineering shows that dental floss might be the future of vaccine delivery. In this unusual experiment, scientists used floss coated with vaccine components, such as proteins or inactive viruses and gently ran it between the gums of mice. It turns out that the soft tissue between your teeth is highly absorbent and rich in immune cells. This makes it a perfect spot for your body to detect and respond to threats like viruses. Now, flossing mice is no easy task. To pull it off, one researcher had to use a keyring to gently open each mouse's mouth, while another maneuvered the floss between its tiny teeth. They did this every two weeks over a month. After the final flossing session, the mice were exposed to a deadly strain of flu. The results were astonishing - every single vaccinated mouse survived. The ones that didn't get flossed? Sadly, they didn't make it. Even more impressive, the vaccinated mice had flu antibodies not just in their saliva, but in their faeces and bone marrow, a sign that their bodies had mounted a strong and lasting immune response. Scientists also found a boost in the number of infection-fighting T cells in the lungs and spleen. To test the idea in people, researchers gave 27 healthy volunteers dental floss picks dipped in harmless food dye. On average, the dye reached the gum tissue about 60 percent of the time, suggesting the method could be viable with a little refinement. This floss-based method could solve some real-world challenges: Needle-free: Great news for people with needle phobia. No cold storage: Unlike many traditional vaccines, these could be stable at room temperature. Easy distribution: Imagine getting your vaccine delivered in the mail and flossing your way to immunity. Better for outbreaks: During pandemics, this kind of simple delivery could help reach more people, faster. Of course, there's still a long way to go before you'll be replacing your flu jab with floss. But this research opens up exciting possibilities for painless, practical, and more accessible vaccines in the future. LISTEN ABOVESee omnystudio.com/listener for privacy information.

Nearly 30 years after the original, Happy Gilmore's long-awaited sequel arrived on Netflix this week. Adam Sandler reprises his iconic role as he returns to the world of golf after his victory at the Tour Championship in the original 1996 film. Julie Bowen, Christopher McDonald and Ben Stiller also reprise their roles from the original, alongside some new faces played by Bad Bunny, Margaret Qualley and Travis Kelce. Flicks.co.nz editor Steve Newall reveals whether this sequel lives up to the wait. LISTEN ABOVESee omnystudio.com/listener for privacy information.

Christchurch entrepreneur Nic Gaviria's business idea designed to address binge eating has landed a new major supporter - and a cash boost. Gaviria was selected from 16,000 business owners around the world to be mentored by Steven Bartlett, a Dragon's Den investor and host of the Diary of a CEO podcast. She says it's been extremely 'validating' to have the business recognized. "I saw this competition pop up in an ad on my social media and I thought - you know what, I could win that. I just had this gut feeling that what I'm doing in the world might be something he might get behind." LISTEN ABOVESee omnystudio.com/listener for privacy information.

Winston Peters is sounding the alarm over high levels of immigration, pointing to issues within Europe as a catalyst for further changes to our system. The New Zealand First leader's long rallied against mass immigration, and is hinting at a beefed up policy at the next election. Newstalk ZB political reporter Azaria Howell says NZ First's Shane Jones has also indicated immigration will be a key topic ahead of the next NZ First convention in September. LISTEN ABOVESee omnystudio.com/listener for privacy information.

Less than half of graduating nurses are getting hired by Health New Zealand. New data reveals only 323 out of 722 mid-year graduates gained entry level jobs in hospitals. The Nurses Organisation says that number used to be as high as 90 percent. President of the National Student Unit, Bianca Grimmer, says it's forcing students into roles they're not exactly after. "Nurses have a purpose and a 'why' for why they want to go into the workforce and where they want to work - and they're really stronger in the health system and those places that they're really passionate about." LISTEN ABOVESee omnystudio.com/listener for privacy information.

The South Island seems to be pulling ahead of the North as New Zealand crawls out of the recession. Kiwibank's latest report reveals economic activity is picking up across most of the country - but recovery remains fragile. It indicates booms in agriculture and tourism have aided recovery in places like Otago and Southland. Kiwibank chief economist Jarrod Kerr says the tide is turning for the economy, but the nature of last year's recession means recovery will take longer than expected. "It's not fast enough for me - the way we're recovering, I think we need more stimulus, I think we need more policy support." LISTEN ABOVESee omnystudio.com/listener for privacy information.

Right, all you dropkicks out there - as David Seymour fondly called some voters this week - the electoral laws are changing and you're being given a good year's notice to make sure you're enrolled and your details are correct before advanced voting starts in the general election next year. No enrolments or changes will be accepted after advanced voting starts. You may think a year is adequate time to get your head around new rules and be prepared. But I was surprised by some of the stats around voting. In 2023, 134,000 people changed their physical address or electorates during the advanced voting period, and almost 100,00 people enrolled to vote. I don't have an issue with not being able to enrol or make changes on Election Day. But not being able to do these things during the 12 days of advanced voting before the election is clearly going to catch people out. It's because of the big numbers I mentioned that the Electoral Commission has raised issues around the cost and administrative burden of processing so many special votes and late enrolments. But I don't think this change has its priorities straight. Should it be made harder to vote just so it's cheaper and easier on election admin? We should be making voting as accessible as possible for all New Zealanders, the organised ones and the not so organised ones, so they can fulfil their democratic right to vote, so parliament represents as many of us as possible. Justice Minister Paul Goldsmith, who is championing the changes, has been warned by Ministry of Justice officials that these changes could result in lower enrolment rates, lower turnout, and more disallowed votes. We're being told there will be educational campaigns about the new rules and how to vote next year, possibly from the orange man. But you only need to look at the numbers I mentioned to know not everyone is seeing or taking notice of what the orange man has to say. Goldsmith argues that we will also get results faster with fewer special votes, which take longer to process. And yes, it would be good to get a government in place quicker than some we've seen, but often it's clear from Election Night results which parties have the ability to put a coalition together. So instead of waiting for weeks for a few seats to be confirmed, what's stopping those parties engaging in the negotiation process? Anyway, we can't complain we haven't been given fair notice. Just, whatever you do, don't move house a couple of weeks before the next election. LISTEN ABOVESee omnystudio.com/listener for privacy information.

The Cowboy Junkies are still going strong as they approach a significant anniversary. This year the band is celebrating 40 years together, and they've managed to stay together and not take any significant breaks, a rare feat for the music industry. Ahead of their upcoming stop in New Zealand this November, lead singer Margo Timmins says it's 'overwhelming' to see that the band's been able to keep it going for all these years. "I think that as you age, you stop worrying about the little stuff, like what you look like and how many people are here and who's in the audience and who isn't in the audience - you're just playing your show." LISTEN ABOVESee omnystudio.com/listener for privacy information.

The Stars are A Million Glittering Worlds by Gina Butson. This is the first novel from a New Zealand writer, about a young woman who leaves home after a tragedy and travels the world for a year, running away from the hurt and running towards something she's not quite sure of. Her travels take her to Asia, then Central America where, in Guatemala, she befriends two people who have significant impacts on her life, each in a different way; and though she often thinks about going home she only makes it as far as Tasmania, with so much in her life that's hard to face up to. Polkinghorne by Steve Braunias. From one of our finest writers this is the definitive book on the trial of the century – Philip Polkinghorne, being accused of the murder of his wife Pauline. Much has already been written about it – and of course there's the TV documentary which many people may have seen- but for anyone who has the slightest bit of interest in the case, this book is a must read. It's thorough, insightful, critical and compassionate, and the last chapter in particular is extraordinary. LISTEN ABOVESee omnystudio.com/listener for privacy information.

BloggerAtLarge.com writer Megan Singleton's latest stop is in Bangkok, Thailand, and she's been taking it all in. Despite the muggy weather, Megan's been able to get around via water taxi, and it's allowed her to take in some shopping and dining - and she's also experienced the Sky Train. She recapped her experience further here today. LISTEN ABOVESee omnystudio.com/listener for privacy information.

This week on the Sunday Panel, partner at Freebairn and Hehir Laywers, Liam Hehir and journalist, TV producer and commentator, Irene Gardiner, joined in on a discussion about the following issues of the day - and more! This week, we saw the Government end open-plan classrooms in schools. And today, we hear there are significant concerns about NCEA and changes are being mulled over. Both issues that have been repeatedly talked about - how much pressure is there on the Government to get this right? Especially with any changes to NCEA? The UK has lowered its voting age to 16 - what do we make of this? Do we need to follow suit? Would we buy a movie ticket a year ahead of its release? LISTEN ABOVESee omnystudio.com/listener for privacy information.

Supplements are regarded as a healthy choice to give you an extra boost - but do these products really have the benefits they claim they do? Numerous studies have identified tainted supplements or misleading labels, so it's important to do your research before you take them. Naturopath and wellness expert Erin O'Hara explains further - and explains why supplements aren't an insurance policy or a substitute for a good diet and healthy habits. LISTEN ABOVESee omnystudio.com/listener for privacy information.

Dry rubbed lamb ribs with quick chilli sauce Cook time: 30 minutes Prep time: 20 minutes Serves: 6 600g lamb spare ribs 5 star anise 1 tbsp salt 5 bay leaves 2 tbsp Dijon mustard 5 tbsp house rub Mike's house rub 1 tbsp each mustard, cumin, coriander seeds, toasted and crushed 1 tbsp mustard powder 1 tbsp garlic powder 2 tbsp sea salt 1 tbsp smoked paprika 1 tbsp dried mixed herbs 2 tbsp brown sugar ½ tsp cayenne pepper Quick chili sauce 2 red chili, deseeded and chopped pinch of allspice 1 can whole peeled tomatoes 3 Tbsp cider vinegar 1 Tbsp honey ¼ tsp ground allspice pinch salt Preheat oven to 190*c or BBQ. Place ribs, star anise, salt, bay leaves and peppercorns in a large pot and bring up to the boil, reduce the heat and simmer for 20 minutes. Drain well and turn ribs out onto a tray. Rub ribs with Dijon mustard and sprinkle dry rub over. Roast or place into BBQ for 30 minutes to hot smoke. Arrange ribs onto a large serving dish either whole or cut into fingers and spoon over chili sauce For Mike's house rub, mix all the ingredients together. Store in a airtight container For the chili sauce, place all the ingredients into a blender and blend until smooth. LISTEN ABOVESee omnystudio.com/listener for privacy information.

On the Sunday Session with Francesca Rudkin Full Show Podcast for Sunday 20 July 2025, ahead of the release of her new film 'Four Letters of Love', British actress Helena Bonham Carter shares her experience of the vast change in the film industry. Cowboy Junkies lead singer Margo Timmins talks about why the band is one of the few to stay together over 40 years and why they never conformed. Education Minister Erica Standford into the damning report into NCEA and what she's going to do about it and Francesca shares her personal experience of being a parent whose children have gone through the national qualification. And what's really in your supplements? Erin O'Hara lets us know. Get the Sunday Session with Francesca Rudkin Full Show Podcast every Sunday on iHeartRadio, or wherever you get your podcasts. LISTEN ABOVESee omnystudio.com/listener for privacy information.

Most of us know the feeling: the alarm rings and you either spring out of bed ready to face the day, or you groggily fumble for the snooze button. But why does waking up feel so different from day to day? New research published in the journal Current Biology has revealed what's happening inside the brain during those first few seconds of waking up. Using high-density EEG (electroencephalography) to record over 1,000 awakenings, they discovered a consistent pattern of brain activity that helps explain why we feel alert or not after sleep. The researchers found that waking up is not like flipping a switch. Instead, it's more like a wave rippling through the brain, with certain regions turning on before others. The found that: The front of your brain (prefrontal cortex) wakes up first. This area is responsible for decision-making and attention. The back of your brain (visual and sensory areas) lags behind by a few seconds. If you're waking from deep (NREM) sleep, your brain shows a brief burst of slow brain waves (delta waves), a kind of transition signal before ramping up to faster, more alert-like activity. Waking from REM sleep, by contrast, skips the slow-wave burst and jumps straight into high-frequency activity. The team also found that this order was consistent across different types of awakenings, whether spontaneous or caused by an alarm. Participants who had a strong slow-wave signal (linked to a type of brain wave called a K-complex) just before waking were less sleepy once awake. It seems that a little bit of “sleep-like” brain activity right before you wake up might help you feel more alert. These waves seem to act like a “reset” signal that prepares your brain for the shift into wakefulness. But too much of another type of slow brain activity (called “type II” slow waves) right before or after waking? That was linked to feeling groggier. In short: Helpful slow waves (type I): Lead to more alert wake-ups. Unhelpful slow waves (type II): Make you feel sluggish. So, how can you apply these findings to your own mornings? Here is what the research found: 1. Wake Up at the Right Sleep Stage Use a sleep tracker or app that wakes you up during light sleep (N2 stage) if possible. Waking during REM or deep sleep increases the chance of grogginess. 2. Use Gradual Alarm Sounds Loud, jarring alarms can skip over the natural slow-wave transition, especially in REM sleep. Try gentle sounds or wake-up lights that simulate sunrise to help your brain transition naturally. 3. Consistency is Key Stick to a regular sleep schedule. The more your brain is in sync with your circadian rhythm, the more likely it will initiate a healthy wake-up sequence. 4. Get Moving Quickly Since your brain finishes “waking up” from front to back, physical movement (even just sitting up or stretching) can help speed up the rest of the brain's activation. 5. Don't Snooze Too Much Snoozing might send your brain back into deeper sleep stages, increasing the odds of waking up groggy when the alarm rings again. One solid wake-up is better than several mini ones. See omnystudio.com/listener for privacy information.

Since launching into the spotlight in the 1985 film A Room with a View, Helena Bonham Carter has gone on to lead a memorable acting career full of iconic roles. Between The Crown, Sweeney Todd, Fight Club, the Harry Potter franchise and Ocean's 8, her film career has no shortage of iconic performances. Her latest work is a starring role in the new film Four Letters of Love, alongside Gabriel Byrne and Pierce Brosnan. She says the variety of roles she's taken on has been 'extraordinary'. "There's been a lot of moving things, it's not been boring...I just did whatever was new." LISTEN ABOVESee omnystudio.com/listener for privacy information.

A film of Black Sabbath's final live show is set to be released in theatres early next year. The event was held earlier this month at the Villa Park venue in the band's hometown of Birmingham, and a film documenting the sold-out gig is currently in production from Mercury Studios. The film will reportedly run for 100 minutes, and it promises to be a ' love letter to Ozzy and the pioneering sound of Black Sabbath'. Flicks.co.nz editor Steve Newall explains the project further. LISTEN ABOVESee omnystudio.com/listener for privacy information.

Kiwis have always been among the world's biggest ice cream fans, and this year's Ice Cream and Gelato Awards promises to push the flavour boundaries. Mince & Cheese Pie Gelato, Jelly Tip Brownie Gelato, Hokey Pokey Ice Cream and Kawakawa, Manuka Honey and Ginger Ice Cream are among the flavours being assessed, with creations being judged across 15 key categories. Chief judge Geoff Scott had the job of taste-testing the flavours and he says this year's savoury flavours offer a different experience. "I don't know if it's going to race off the shelves, but it's certainly really interesting." LISTEN ABOVESee omnystudio.com/listener for privacy information.

The All Blacks will be feeling satisfied following a scrappy 29-19 win over France to close out a three-test whitewash. The hosts kept the French scoreless in the final 40 minutes of the series in Hamilton as they scored the last 19 points of the contest. Newstalk ZB rugby commentator Elliott Smith says the All Blacks will come out of this series with a lot to learn and improve on ahead of future matches. LISTEN ABOVESee omnystudio.com/listener for privacy information.

Chris Luxon says New Zealand needs to change its thinking on flooding risks. Latest official data projects up to 14 and a half thousand homes will face damage from extreme events in the next 35 years. NZ Herald political reporter Adam Pearse says it's likely the Prime Minister is looking at eventually setting up additional resources for people in flood-impacted regions. LISTEN ABOVESee omnystudio.com/listener for privacy information.

The Government's considering a major decision over the future of NCEA following a damning report on the qualification. One of the problems highlighted is that courses can be structured around those perceived to be easier to gain credits. Another is around the lack of external exams. Education Minister Erica Stanford says the current education system has been 'massaged' to meet levels of declining student achievement - and that needs to change. "That's not what we want for this country and that's not what we want for our kids." LISTEN ABOVESee omnystudio.com/listener for privacy information.

Don't Let Him In by Lisa Jewell. She's a terrific writer of domestic thrillers, and this is about Nina who's mourning the death of her husband, Paddy, after he fell under a train. A year on she receives a gift and a note in the mail from a man who knew Paddy and is sending condolences – which develop into an ongoing relationship, but Nina's daughter is deeply suspicious of this newcomer and starts digging around. Meanwhile, Martha lives in a nearby town where she runs a florist shop and has a baby, and a husband who travels extensively for work and spends long periods of time away from home. As these characters all connect, things turn explosive. We Are All Guilty Here by Karin Slaughter. She's best known for the series she wrote with the characters Sara Linton and Will Trent, but this is the start of a brand new series set in a small town in the state of Georgia where there are secrets and lies a plenty. Emmy Clifton is the Deputy Sheriff who starts an investigation when two teenage girls disappear from a 4th of July fireworks display. Karin Slaughter writes great thrillers – there's plenty of misdirection and twists and turns, all while reminding us that even small towns can house a lot of darkness.See omnystudio.com/listener for privacy information.

Let's talk Santa Monica. I've added lots of new content to this post with my favourite spots to dine with a view. Or just have a drink! I had 24 hours there but have also stayed about a dozen times all up. It's sad how many shops are shut along pedestrianised Third Street, but there are lots more restaurants and bars to try. https://www.bloggeratlarge.com/fab-rooftop-bars-around-santa-monica/ And I nailed a whipped aubergine dip recipe from famousElephanté restaurant and added a new post on that too. It tastes so good! https://www.bloggeratlarge.com/elephante-whipped-eggplant-dip-copycat-recipe-nailed-it/See omnystudio.com/listener for privacy information.

Senior PR consultant at One Plus One Communications, Damien Venuto and host of the Prosperity Project, Nadine Higgins join Franscesa on the Sunday Panel to discuss: Having listened to Ray with Ryan Bridge on ZB on Friday - does Wellington deserve better from its councillors? A climate policy expert has said ending buyouts for weather-damaged properties would be morally bankrupt. Where do you sit on this? LISTEN ABOVESee omnystudio.com/listener for privacy information.

Former British army troop leader Owain Mulligan describes his time in the army as a hobby that got out of control. A teacher by trade, Owain joined the Territorial Army as an outlet and something to do on the weekends. Little did he know, the training would lead him to Iraq – not just as a soldier but leading a fighting troop. Owain kept a diary during his seven months in Iraq – he's now turned those writings into a book, The Accidental Soldier. LISTEN ABOVESee omnystudio.com/listener for privacy information.

On the Sunday Session with Francesca Rudkin Full Show Podcast for Sunday 13 July 2025, journalist and true crime author Steve Braunias joins Francesca to discuss how the Polkinghorne trial brought him back to the genre and why he's fond of Phillip Polkinghorne. Teacher turned soldier Owain Mulligan speaks on how his weekend hobby in the territorial army ended with him leading a troop in Iraq. An open letter to the Prime Minister is calling for reform of the energy sector, two of the organisations behind it talk about why they've taken this action, and Francesca questions whether Wellington deserves better following a bumbling interview from Mayoral candidate Ray Chung. And Tasman farms have been devastated by recent weather events, Federated Farmers provincial president and Tapawera farmer Kerry Irvine shares the reality of the situation. Get the Sunday Session with Francesca Rudkin Full Show Podcast every Sunday on iHeartRadio, or wherever you get your podcasts.See omnystudio.com/listener for privacy information.

Erin is a naturopath. She holds a bachelor of science (physiology) and a bachelor of natural medicine. Boosting your immunity to ward off colds and flus: As temperatures drop, colds, flu, and other respiratory infections become more common. Why do we tend to get more colds and flus in the winter months? How does the immune system fight viruses? Tips to support your body's natural defence system Stay well this winter - what supplements and herbs can boost your immunity? If you are sick, what supplements and herbs are helpful to speed up recovery? LISTEN ABOVESee omnystudio.com/listener for privacy information.

Season 5 of Eat Well for Less hosted by Mike and Ganesh Raj, starts tomorrow on TVNZ and TVNZ+, and is this season the most timely of them all? Mike's website – goodfromscratch.co.nzSee omnystudio.com/listener for privacy information.

It seems almost impossible for people to be bored these days. Everywhere you look, people are staring at their smartphone screens whenever they find themselves with more than a few seconds to spare. New research published in the Journal of Neuroscience suggests we should put our phones down as it finds that letting our minds drift into a daydream actually helpsyour brain to learn. Drawing inspiration from studies on local sleep, where certain brain regions seem to briefly nap while the rest of us stays awake, the researchers theorised that daydreaming could reflect a brain state similar to sleep, allowing it to consolidate information and form memories more efficiently. To put this to the test, the researchers asked volunteers to perform a probabilistic learning task that involved detecting patterns and learning without conscious effort. As the participants worked, their brain activity was monitored using high-density EEG (electroencephalography). After the task, participants self-reported how focused they had been. The results were surprising: those who admitted to letting their minds drift off showed improved learning, especially in the early stages of the task. Not only did they perform just as well as the fully focused group, but their brain activity revealed signs of a sleep-like state, without them ever closing their eyes. The researchers suggest that mind wandering might allow the brain to shift into a mode where automatic, associative learning takes over, similar to how we absorb information while dreaming. In this state, the brain isn't focused on immediate, conscious problem-solving but instead on processing in the background which could be especially useful during tasks that don't require intense focus, such as folding laundry or going for a walk. This research adds to a growing body of research challenging the idea that focus always equals better learning. Instead, the suggestion is that the brain is always working, even when it seems like we've checked out.” The researchers were quick to point out that mind wandering can hurt performance in situations that demand sustained attention or precise action, like when we are in a meeting at work. But in moments of low-stakes repetition or routine, like waiting for a bus, washing the dishes or taking a walk, letting your mind roam could be exactly what your brain needs to process what you've recently learned. So next time you find yourself gazing out the window or thinking about dinner during a mundane task, don't feel guilty. You might just be giving your brain the rest it needs to learn better, think clearer, and grow stronger.See omnystudio.com/listener for privacy information.

Lorde tour announcement - she and Lewis Capaldi have both skipped Wellington on their tours, and with Homegrown leaving the capital, that's probably worth talking about. Jaws turns 50 - a new Disney doco examines why it's been so enduring.Released on Friday. Plus the Trainwreck series of shows on Netflix have been dropping constantly and are very entertaining. Poop cruise! Balloon Boy! Mayor of Mayhem! Chris Schulz joins Francesca Rudkin. LISTEN ABOVESee omnystudio.com/listener for privacy information.

It was a trial that gripped the nation. The death of Pauline Hanna in her Remuera home. The arrest of her husband, eye surgeon, Philip Polkinghorne. And his trial and acquittal, that became one of the most high profile in New Zealand history. Not only focusing on Pauline's death but one that uncovered scandalous revelations of meth, sex and money. Journalist and true crime author, Steve Braunias, followed the case throughout. His new book is called Polkinghorne. LISTEN ABOVESee omnystudio.com/listener for privacy information.

A preliminary report into last month's Air India crash has raised more questions around the cause of the crash. The London-bound plane crashed within a minute of take-off, killing all but one passenger on board. Early findings by India's Aircraft Accident Investigation Bureau show the fuel control switches in the cockpit had been cut off. To discuss the preliminary findings, aviation commentator Irene King joined Francescar Rudkin LISTEN ABOVESee omnystudio.com/listener for privacy information.

SEYMOUR VS UN – David Seymour is in a War of words with the UN – talk me through this Thomas. Who has overstepped the line in this case? LISTEN ABOVESee omnystudio.com/listener for privacy information.