Real Life With John Cowan

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Sophie Gray is the face and inspiration behind "destitute gourmet", the ‘dg’ cookery series and is a popular speaker, teacher, and regular contributor to Food and Taste magazines. She leads an international community of followers through her active Destitute-Gourmet Facebook page, as well as Twitter, Pinterest, Instagram, YouTube, and an upcoming money-saving app. Sophie shares family-friendly recipes that are easy, tasty, healthy, affordable, and often include gluten-free and dairy-free alternatives, supported by fundamentals such as menu planning, smart shopping, creative use of leftovers, and seasonal eating. Based in Auckland with her husband Richard and their teenagers Isabella and Jack, she works full-time communicating the destitute gourmet philosophy. See omnystudio.com/listener for privacy information.

Nadia Reid is a New Zealand singer-songwriter whose fourth album, Enter Now Brightness, marks a clear evolution in her decade-long career. Following the release of Out of My Province in 2020 and the disruptions of the pandemic Reid adjusted her creative approach, taking more time in the studio and developing ideas collaboratively with longtime guitarist Sam Taylor and producer Tom Healy. Stepping away from the acoustic, folk-leaning sound of her earlier work, she sought greater musical range and flexibility, including a shift toward focusing primarily on her voice rather than guitar-led performance. Now based in Manchester, Reid sees her first three albums as a completed chapter, with Enter Now Brightness representing a new phase in her craft—one defined by broader experimentation, refined songwriting, and a deliberate move toward a more expansive artistic direction.See omnystudio.com/listener for privacy information.

Heather has been at the helm of Diabetes NZ since 2017. She has a strong background in not-for-profit organisations. Since working at Diabetes NZ she has completed a full national unification of the organisation, driving positive change and engagement around the country. Heather has the experience to ensure Diabetes NZ continues to grow its reach into communities and through key stakeholders to improve diabetes awareness, education and advocacy. Prior to joining Diabetes NZ Heather has held Chief Executive roles with the NZ Police Association and the Manfeild Park Trust, a motor racing circuit and events centre in Manawatū. Heather has also acted as Deputy Chief Executive of the New Zealand Council of Victim Support Groups.See omnystudio.com/listener for privacy information.

Qiulae has built her career on pursuing better ways to do business and now brings that drive to politics. Raised in One Tree Hill, Auckland, she studied law and politics before working in human rights and ethical business with Be.Accessible. Her time in London included roles with the Ethical Fashion Forum, co-founding the sustainable tech start-up Common Objective, and leading the Impact team at Hoxby. During these years abroad she met her future husband, Grant, and they later welcomed their daughters Malia and Cleo before returning to New Zealand in 2022. Back in Auckland, Wong became the first Country Director for the B Corp movement, working with local leaders such as Kiwibank, Sharesies, and Blunt Umbrellas, and later supported major corporations at KPMG New Zealand as they navigated low-carbon transitions. She also held volunteer and governance roles, including co-convenor of Kiwis in Climate and Trustee of the Wellbeing Economy Alliance Aotearoa. Wong is guided by a belief in common ground, shared vision, resilient communities, and business as a force for positive change. See omnystudio.com/listener for privacy information.

Jon became CEO of Consumer NZ in 2020. Jon has enjoyed a varied career in the consumer protection field, including roles as Assistant Privacy Commissioner, Head of Trust & Safety at online marketplace Trade Me and as a Senior Investigator at New Zealand’s competition authority, the Commerce Commission. Jon and his team also keep traders honest by calling out illegal or unethical conduct when it occurs.Jon speaks regularly on consumer issues and is increasingly concerned with how dysfunctional market structures and muted competition in critical sectors are benefiting a small minority and delivering poor outcomes for the rest of society. Jon and his team are helping to harness the collective power of consumers to achieve this, before it’s too late.See omnystudio.com/listener for privacy information.

Sonya is a former TV reporter who became a writer, charity founder, and author. After more than 20 years in broadcast journalism — reporting and presenting for programmes such as One News, Breakfast, 20/20, and Sunday — she completed a Master of Creative Writing at the University of Auckland. There she wrote Spark Hunter, an adventure-fantasy novel for readers aged ten and up, set in Fiordland National Park. The book became a bestseller and won the NZSA Best First Book Award at the 2022 NZ Book Awards for Children and Young Adults, as well as a Storylines Notable Book Award. Its sequel, The Secret Green, was published in July 2025 by Allen & Unwin. She also writes creative non-fiction, essays, and reviews, and regularly gives talks, workshops, and chairs sessions at writers’ festivals — blending her love of journalism and literature. Passionate about the power of books to build empathy and wonder, she founded Kiwi Christmas Books, a charity that gifts brand new books to children who might otherwise go without. Originally from the Deep South, she now lives in Auckland with her husband Pete, their two sons, a cat named Graham and a dog named Dusky. See omnystudio.com/listener for privacy information.

Sophie has been elected Mayor of Dunedin, becoming only the second woman to hold the role in the city’s history. An incumbent councillor, Barker secured 16,001 votes, finishing 726 votes ahead of runner-up Andrew Simms in the preliminary results. In her post-election message, Barker expressed gratitude to the community for their support, saying she was “humbled and honoured” by the trust placed in her and her vision for Dunedin. She paid tribute to those who paved the way before her, acknowledging the milestone of following in the footsteps of Dunedin’s first female mayor, Sukhi Turner. Looking ahead to her mayoral term, Barker has outlined a clear set of priorities, including advocating strongly for Dunedin Hospital, ensuring value for ratepayers, improving council culture, promoting the city, and fostering economic growth. Her election marks a new chapter for Dunedin, one shaped by optimism, inclusivity, and a commitment to the city’s future. See omnystudio.com/listener for privacy information.

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Chris has lived and worked in West Auckland for most of his life, serving the Te Atatū community for 15 years as its Member of Parliament and as a government minister. Well known for his commitment to representing all constituents regardless of their political views. His priorities remain focused on being responsive to community concerns and ensuring residents receive fair and effective Council services. He is committed to revitalising the suburb of Henderson, Auckland and looks to address the challenges created by housing intensification, including traffic congestion and street parking issues. See omnystudio.com/listener for privacy information.

Nadia Lim is a New Zealand chef, nutritionist, and farmer who lives and works on Royalburn Station — her family’s high-country farm on the Crown Range in Central Otago — with her husband Carlos and their three sons. At Royalburn, Nadia leads a regenerative approach to food production, growing grains and seeds, producing pasture-raised eggs, honey, and vegetables, and raising what she proudly calls the world’s best lamb. A qualified dietitian with a degree in nutrition and dietetics from Otago University, Nadia’s grounding in the science of food has shaped her lifelong philosophy: keep it simple, seasonal, healthy, and delicious. In 2013, she co-founded My Food Bag, helping thousands of Kiwi families cook fresher, healthier meals at home. Through her TV series including Nadia’s Farm, Nadia’s Comfort Kitchen, and New Zealand with Nadia Lim, she shares an honest, behind-the-scenes view of real food production. Nadia is also the author of several bestselling cookbooks celebrating wholesome, flavourful food for busy lives.See omnystudio.com/listener for privacy information.

David Bussau, founder of Opportunity International Australia, began life in an Anglican boys’ home and started his entrepreneurial journey at 15 with a rented hotdog stand. After building several successful businesses, he turned to aid work following Cyclone Tracey and an earthquake in Bali, where he realised traditional aid didn’t break poverty cycles. Pioneering microfinance, he gave a $50 loan to Indonesian farmer Ketut Suwiria, who built a thriving business and created jobs in his community. Inspired, Bussau founded Maranatha Trust and later partnered with Al Whittaker to form Opportunity International in 1979, which now supports millions in 30 countries. Though retired, he continues advising organisations and has been honoured with awards including the Order of Australia, Ernst & Young Entrepreneur of the Year, and Senior Australian of the Year.See omnystudio.com/listener for privacy information.

Creed Bratton is an American musician and actor, best known for playing a fictionalised version of himself on NBC’s The Office. A former member of the 1960s rock band The Grass Roots, he has also released several solo albums. He studied drama at the College of the Sequoias and Sacramento State College before leaving to travel and pursue music. His acting credits include films such as Mask and The Sisters Brothers, and TV shows like Grace and Frankie and Upload.See omnystudio.com/listener for privacy information.

Greg Murphy is a NZ motorsport icon whose impact on V8 Supercars is indisputable. Known for his fearless approach and ability to perform against the odds, he has earned a reputation as one of the sport’s greats, with over 400 race starts, multiple Bathurst 1000 victories, and stints with some of Australasia’s top teams. Beyond the track, Murph has become a familiar voice and face as a commentator and motorsport TV presenter. He is also a passionate road safety advocate, promoting smarter driving and better training through initiatives such as the “Murph in Schools” programme launched with the Motor Trade Association in 2010, and a youth-focused road safety campaign developed with Holden New Zealand in 2019. Respected by fans and competitors alike, Greg Murphy brings his trademark energy and insight to everything he does—on and off the track.See omnystudio.com/listener for privacy information.

This week, John's guest will be Alex Walls co-host of Love It or List It.Alex Walls is a New Zealand interior designer best known as one half of Alex & Corban, co-founder of A&C Homestore (also known as achomestore), and a familiar face from The Block NZ and Love It or List It NZ. With over a decade of experience in residential design, Alex is also the founder of Walls Studio—a boutique interiors studio offering considered design and styling services across New Zealand.See omnystudio.com/listener for privacy information.

Andy Robinson is the Acting Head of Fragile and Developing Contexts, International Partnerships for World Vision New ZealandSee omnystudio.com/listener for privacy information.

Sam Gibson, better known as Sam the Trap Man, grew up beside the Hamanatua Stream in Tairāwhiti Gisborne. From an early age, the bush was where he truly belonged—hunting, fishing, trapping and living wild. As a teenager starting to go off the rails, a unique deal between his parents and teachers let him swap school for the outdoors. It was a turning point that not only kept him out of trouble but set the course for a life built around hard work, adventure, and purpose. From shooting his first deer to surviving brutal South Island winters as a young trapper, Sam’s life is full of wild yarns—funny, raw, thrilling, and heartfelt. Every choice he makes in the bush is guided by his deep respect for native wildlife and a mission to protect Aotearoa’s ecosystems.See omnystudio.com/listener for privacy information.

Author, literary advocte and founder of Verb Wellington, joined John on Real Life this week. Claire Mabey won the NZSA Best First Book at the recent New Zealand Book Awards for Children and Young Adults earlier in 2025, and spoke to John from the Edinburgh International Book Festival.See omnystudio.com/listener for privacy information.

Ian Foster is a New Zealand rugby coach and former fly-half born in Putāruru. He played a record 148 games for Waikato and 28 for the Chiefs, also appearing for the NZRFU President’s XV in 1995.Foster began coaching with Waikato before joining the All Blacks as assistant coach in 2012, helping win the 2015 Rugby World Cup. He became head coach in 2020, leading New Zealand to multiple Bledisloe Cup, Freedom Cup, and Rugby Championship victories, and a Rugby World Cup final in 2023.In 2025, Foster was appointed a Companion of the New Zealand Order of Merit for services to rugby. He now coaches Japanese club Toyota Verblitz and is supported by his wife Leigh and their three adult children, including professional footballer MichaelaSee omnystudio.com/listener for privacy information.

David Squire (MMus (Hons), PGDipMus, BMus, DipTchg) is one of New Zealand’s leading choral conductors and Music Director of the New Zealand Youth Choir. Under his direction, the choir has toured internationally to high acclaim, with standout performances at Notre-Dame in Paris, Walt Disney Concert Hall in LA, and major wins at the International Festival of Academic Choirs in the Czech Republic. With over 25 years in secondary music education, David has led award-winning choirs and orchestras, including Rangitoto College’s The Fundamentals and Westlake College's Symphony Orchestra. His ensembles have earned national and international recognition, including platinum and gold awards, and top placements at festivals in Vienna and Wales. David is a founding member of the NZ Association of Choral Directors and a respected conductor, adjudicator, and educator. He’s led national workshops, conducted at the Rugby World Cup, and toured with George Benson. In 2011, he received a New Zealander of the Year Local Heroes Medal for his contribution to music education.See omnystudio.com/listener for privacy information.