1:15 The siblings heading to the Paris Olympics

Two of the worlds best kayakers just so happen to be siblings too.

Tuva'a and Samalulu Clifton grew up in Grey Lynn, but are both members of the Samoa squad for the Paris Olympics.

They chat to Jesse about their journey to the Olympics.

Tuva'a & Samalulu Clifton.

Photo: supplied

1:25 Ukrainian refugee turns Otago chess champion

Otago Chess club on Maitland St, Dunedin is the countries oldest incorporated society. One of it's newest members is Ukrainian Alex Nedyhalov.

Alex left the Ukraine - escaping via occupied Crimea - after Russia invaded his town, and the food started running out. He ended up in Dunedin - where his mother has lived since 2008. Since arriving he's spent nearly every evening at the club, becoming the Otago chess champion. His goal is to train other players, and eventually set up a chess in schools programme... he shares his story with Jesse.

Alex Nedyhalov

Photo: supplied

1:35 Princess Chelsea's midwinter ball

Princess Chelsea and The Dream Warriors have a rather unique show coming up - a Twin Peaks-themed midwinter ball. As well as live music, audiences can expect smoke, lasers, karaoke, and prizes for best costume to adorn the night.

Chelsea chats with Jesse about the inspiration behind this unique event.

Princess Chelsea wears a black dress and stands in front of an redish orange backdrop. She is lit with a spotlight and had a 1920s sort of aesthetic.

Photo: Frances Carter

1:45 Heading Off: travelling the world with just 5kg of luggage 

Today on Heading Off we meet a Hamilton nurse who's travelled the world with nothing but a single backpack weighing only 5 kgs.

Katherine Leamy calls herself the 5kg traveller, and she's here to impart some wisdom for those of us who struggle with travelling light. 

She joins Jesse to share her tips for keeping her luggage light.

Katherine Leamy

Photo: Leamy

2.12 Podcast Critic: Elliot Childs 

Today Elliot talks to Jesse about two podcasts, The Bones of Old New York and Lost Notes, season 4. 

2:20 Easy Eats with Sam Parish: Pantry Pasta

This weeks super easy healthy mid week meal inspiration from Sam Parish is about using what you've already got in the pantry. 

She shares her recipe for 'pantry penne' (or any pasta) a tasty way to use up ingredients that are sitting on the shelves in the kitchen already. 

You can find out how to maker her pantry penne here. 

Pantry pasta by Sam Parish

Photo: Sam Parish

2:30 Bookmarks with James Mustapic 

Letting us rifle through his collection of Bookmarks this week is none other than James Mustapic. 

He's a comedian, a reality TV tour guide and a Celebrity Treasure Island champion. 

James got his start filming hilarious and sometimes spicy reality TV deconstructions on YouTube. 

He started in stand up comedy not long after.  That led to him being awarded best newcomer at the international comedy festival and nominated twice for a Billy T award.

He's since made two TV shows for TVNZ Plus: Abandonment Issues and Must-a Pic His Mum A Man. The latter being a televised attempt to find his mother Janet a boyfriend.    

Jesse Mulligan and James Mustapic in the RNZ Auckland studio. James wears a yellow singlet. Jesse is wearing a Fly DC3 cap.

Photo: José Barbosa

3:10 Modern boyhood is a lonely place

Raising three boys  at a time of  heightened scrutiny with ever changing definitions of  masculinity has led  author and culture critic Ruth Whipmann to one conclusion. Modern boyhood is recipe for loneliness.  

She says we've thrown out the norms of manhood in an effort to help boys be more emotionally open, but instead they are shutting down even more.

She seeks guidance from experts and looks at the latest science to help her understand where we are going wrong with raising boys and how we can do better.

Her new book is called Boymom: Reimagining Boyhood in the Age of Impossible Masculinity. 

Boy Mum bookcover

Boy Mum bookcover Photo: supplied

3:35 Stories from Our Changing World

Coming up on Our Changing World - Claire Concannon visits an Otago wetland to meet those investigating it's future as sea levels rise. 

A wide shot of a man standing at the edge of a grassy open area, where the grass becomes long and thick with trees as it extends down down the edge of a glassy lake. Hills are visible in the background beneath a sunny sky with fluffy clouds. The man has his back to the camera and is wearing khaki pants and a green top.

Dr Chris Kavazos by Lake Waihola. Photo: Claire Concannon / RNZ

3:45 The pre-Panel