Listen to Tracy on The Most FM 100.4
Every Monday morning at 8:45am on the Primo Breakfast Show …
Grab that tea or coffee and tune in for insight into all things gut health and the gut’s interplay with pretty much all other bodily functions and systems.
Reach out if you have anything you would like me to cover on air with the wonderful Crez.
Below are selected recordings of Tracy Cowley (Naturopath & Nurtitionist) speaking on the The Most FM for you to listen to whenever you like.
They are bite sized interviews (~10mins) between Tracy and Crez from The Most, where they have a chat about the health topic of the day.
Tracy has a real knack for coming up with practical steps listeners can take to improve their health and wellbeing.
So have a listen and if you like these, tune into The Most on Monday morning at 8:45am!
26 January 2026
Why “Nourish, Don’t Punish” Is the key to lasting habits
In her first interview on The Most FM for 2026, naturopath and nutritionist Tracy Cowley explores why traditional New Year’s resolutions and restrictive health rules often fail and what works better instead.
Drawing on clinical experience and neuroscience, she shares why positive, additive habits focusing on what you add in rather than cut out, lead to more sustainable gut health and energy. From simple nutrition swap-outs to basic nervous system support, Tracy highlights how small, consistent changes can create meaningful improvements without overwhelm or burnout.
Heard of habit stacking? Do the plank while waiting for the kettle to boil, do a 30 second exhale while waiting at traffic lights. Listen now to discover how small habits can make a big difference.
02 February 2026
Healthy School lunches: real food, low stress with things that work
Tracy Cowley unpacks the real challenges parents face with school lunchboxes and why perfection isn’t the goal.
Drawing on both clinical experience and life as a mum of three, Tracy explains how protein and fibre play a critical role in stabilising children’s energy, mood, focus, and gut–brain health throughout the school day.
She shares practical, realistic lunchbox ideas, busts common nutrition myths, and reassures parents that small, consistent changes matter far more than “getting it perfect.”
A must-listen for families wanting calmer kids who are primed to learn at school without the food stress.
09 February 2026
Oral microbiome, don’t overlook this heavy influencer on gut health & general wellbeing
Tracy Cowley highlights why oral health is a critical and often overlooked as a part of our whole-body and gut health.
Tracy explains how the oral microbiome directly influences digestion, inflammation, and even cardiovascular health, noting that up to 70% of New Zealanders experience some level of gum disease.
She unpacks how bacteria from the mouth are swallowed daily, potentially undermining gut healing if oral health isn’t addressed. Tracy also shares practical, reassuring advice around flossing, brushing, bleeding gums, and mineral depletion, particularly for women post-pregnancy.
A fascinating listen for anyone interested in gut health, immunity, heart health, and simple steps that make a real difference.
16 February 2026
Why Storms Can Trigger Headaches, Bloating & Stress
If you feel “off” when it’s windy, you’re not imagining it. Tracy explains that storms can directly impact the nervous system, gut health, brain function, and inflammation levels. Changes in barometric pressure, noise, and light can trigger cortisol spikes, activating the primal part of the brain that once associated storms with danger.
A drop in pressure may contribute to bloating, blood vessel dilation, and even inflammation of the meninges, helping explain storm-related migraines and headaches.
Got a headache after a blustery day? Be gentle on yourself. Focus on lowering cortisol with simple stress-management tools: gentle exercise, warming foods like soups, and humming to stimulate the vagus nerve and shift from fight-or-flight into rest-and-digest mode.
Bad weather may just be doing more than giving you frizzy hair.
23 February 2026
The Truth About Weight Loss for Women: Why Eating Less Isn’t the Answer
Weight loss is one of the most commonly ‘Googled’ health topics right now and Tracy is seeing more women than ever asking for help. Many initially come in to her clinic for gut issues, poor sleep, post-baby weight, or perimenopause changes, but weight loss quickly becomes part of the conversation.
With the rise of GLP-1 medications like Ozempic and Wegovy, appetite suppression is being normalised, yet Tracy is increasingly concerned about malnutrition, muscle loss, osteoporosis, hair thinning, and long-term metabolic damage associated with these medications.
For women, simply eating less can backfire. Calorie restriction slows metabolism, increases fatigue, disrupts hormones, and often leads to rebound weight gain.
Instead, Tracy focuses on sustainable weight loss and body/mind strength through adequate protein (especially before 10am), fibre, blood sugar balance, and most importantly, body positivity.
02 March 2026
Autumn Immunity Reset: Strengthen Your Gut, Stress Less & Stay Well This Winter
Tracy shares practical strategies to strengthen immunity as autumn approaches.
She explains why immune health starts with stress management, as chronic stress can suppress the immune system and increase susceptibility to winter illness.
Tracy also highlights the importance of seasonal eating, encouraging a shift from cold smoothies and salads to warmer, gut-friendly meals that support digestion.
A key focus is building a diverse gut microbiome by aiming for 30 different plant foods per week, including vegetables, fruits, nuts, seeds, legumes, herbs, and spices.
By improving gut health and reducing stress, Tracy outlines simple, evidence-informed steps to support immune resilience and avoid recurring colds and fatigue through winter.
