Don't Hold Back: say it loud!

What does “healthy” really mean? In this episode of Don’t Hold Back, Nozibele Qamngana-Mayaba talks to fitness coach Kopano Mokhele, who deliberately gained 25 kilos — and is now losing it again — to better understand what his clients face. Kopano shares honest lessons about food cravings, mental health, and why BMI doesn’t always apply to African body types. He also reveals five simple steps anyone can take to start a healthier lifestyle - from moving in ways you enjoy, to making one food change, to tracking progress and staying motivated. Authentic, funny, and packed with practical advice, this is your reminder that health is a journey, not a deadline. Catch up with our host Nozibele · More information about this podcast · The 77 Percent (DW Africa)

When Nozibele Qamngana-Mayaba revealed on the podcast that she’s turning 35 later this year, she admitted she was struggling with questions many women ask themselves: Have I achieved enough? Am I where I should be at this age? It was the perfect moment to bring in a mentor figure. Sitting across from her was Elana Afrika-Bredenkamp – a household name on radio and TV, an author, leadership coach, and mother – who knows about navigating milestones and expectations. Elana’s message? Stop panicking. Whether you’re in your twenties, thirties, or beyond, this episode is packed with practical wisdom and empowering reminders that it’s never too late to reset, grow, and thrive. This show is a collaboration between DW and leading South African radio stations, Jacaranda FM and East Coast Radio. Catch up with our host Nozibele · More information about this podcast · The 77 Percent (DW Africa)

How do you live proudly when the world still carries stigma? In this episode of Don’t Hold Back, Nozibele Qamngana-Mayaba sits down with Phenyo Moletsane - a proud Black, gay man living openly with HIV in 2025 - for a powerful conversation that goes beyond labels, fear, and silence. From navigating HIV stigma in South Africa to redefining what it means to love and live openly as a Black queer man, Phenyo shares the realities many never see. He talks about the micro-moments where visibility feels like both liberation and risk, the ongoing mental health journey, and the changing nature of relationships. This episode breaks down misconceptions around HIV, embraces identity with power and pride, and explores the courage it takes to challenge social norms. Phenyo also speaks candidly about the joys and challenges of dating while living openly with HIV, and the vital support LGBTQIA+ youth need beyond the usual “be yourself” message. Whether you’re living with HIV, part of the queer community, or an ally ready to support without shame or saviourism, this conversation is real, raw, and full of heart. In this episode: 00:34 Welcome to Don't Hold Back 00:50 Introducing Today's Guest 01:19 Catching Up After Years 02:07 The Snack Tradition - a Teaser 02:43 Living Positively with HIV 03:10 The Impact of Sharing My Story 05:24 Challenges of Public Disclosure 05:53 Personal Relationships and HIV 07:52 The Journey to Healing 10:03 Advocating for the Next Generation 13:04 Navigating Conversations About Safe Sex 15:35 Coming Out to Family 16:18 Navigating Safe Conversations 17:34 Seeking Help and Counseling 19:11 Finding Love and Disclosure 24:49 Rapid Fire Question Section 25:52 Addressing Stigma and Discrimination 30:04 Message to Young People and Parents 33:11 Final Thoughts and Farewell #DontHoldBackPodcast | #LivingPositively | #PhenyoMoletsane | #HIVAwareness | #LGBTQIAPlusSA | #BreakTheSilence | #DifferentFacesOfHIV Catch up with our host Nozibele · More information about this podcast · The 77 Percent (DW Africa)

How do you talk about sex when no one ever taught you how? *Content warning: This episode contains adult themes and is intended for listeners aged 18 and older.* In this episode, Nozibele Qamngana-Mayaba is joined by Johannesburg-based gynaecologist and sexologist Dr Nompumelelo “Mpume” Zenda (AKA Dr Gynae). Together, they unpack how to approach first-time experiences, body confidence, and open conversations in relationships. They also explore the importance of teaching children about sexuality using age-appropriate, honest language. Dr Zenda is the founder of We See You and a respected voice in women’s health and public education. This episode is about breaking the silence, offering clarity, and helping women feel more confident in their own skin. In this episode: 00:00 Introduction to the Taboo of Sex 01:26 Meet the Guest: Dr. Mpume 03:29 The Importance of Early Sex Education 09:08 Personal Experiences and Cultural Norms 11:03 Consequences of Lack of Sex Education 14:36 Diagnosing Sexual Dysfunctions 16:13 Reprogramming Your Mindset 16:31 The Brain: The Biggest Sex Organ 17:06 Understanding and Loving Your Body 19:20 Society's Influence on Body Image 20:56 Rapid Fire Questions 22:20 Sex Education and Parental Guidance 25:02 Communicating with Your Partner 28:02 The Importance of Self-Discovery 33:20 Final Thoughts and Farewell More about Dr Nompumelelo Zenda Dr Nompumelelo Zenda is a Johannesburg-based OB-Gynae and medical sexologist, widely recognised for her work in advancing sexual and reproductive health in South Africa. She is the founder of We See You, a consultancy focused on innovative, inclusive approaches to wellness. As a Fellow of the European Committee of Sexual Medicine, Dr Zenda brings both medical expertise and cultural sensitivity to her work. Through her media presence, published work, and public health advocacy, she helps young South Africans make informed, confident decisions about their bodies, health, and relationships. Catch up with our host Nozibele · More information about this podcast · The 77 Percent (DW Africa)

Content Warning: Sensitive Topics South African men are silently suffering. Many are dying inside, and some are taking their own lives. In this deeply personal episode of Don’t Hold Back, author, poet, and social activist Zonwabele Zola “Blackie” Tshayana opens up about his experience with depression, suicide attempts, and growing up without a father. He and Nozi speak openly about absent fathers, the hunger for validation, and the silent struggles facing South African men, including the heartbreak and identity crisis rooted in broken homes and systems. From stigma and suicide to hope, healing, and raising the next generation, this is an essential conversation for anyone invested in the well-being of men, boys, and families. This episode is about breaking cycles, building identity, and finding truth. We’re talking truth, pain, healing, and how women can better understand and support the men they love. In this episode: 00:00 Introduction: Men and Mental Health 00:45 Welcome to Don't Hold Back 00:58 Raising Boys: A Mother's Perspective 01:29 The Crisis of Male Vulnerability 01:53 Shocking Statistics on Male Suicide 02:14 Introducing Today's Guest 03:18 Personal Struggles with Depression 05:43 The Impact of Absent Fathers 08:09 Identity Crisis and Validation 12:30 The Urgency of Men's Mental Health 21:21 Initiating Self-Awareness 22:01 The Stigma Around Counselling 22:36 Breaking the Cycle of Violence 23:45 Normalizing Vulnerability 26:49 Humour as a Coping Mechanism 30:33 Rapid Fire Questions 32:16 Final Thoughts on Vulnerability 37:12 Closing Remarks #DontHoldBack #MensMentalHealth #NoziTalks Catch up with our host Nozibele · More information about this podcast · The 77 Percent (DW Africa)

From loss to twin motherhood. From rural roots to boardrooms. In this inspiring Season 3 launch episode, powerhouse speaker and mother of twins, Sibulele Sibaca-Nomnganga, joins Nozibele to unpack what it really means to overcome the odds. She opens up about navigating miscarriage, fertility treatment, societal pressure, and the choice to tell her story — all while raising empowered children and supporting young girls through her work in the NGO world. This isn’t just a motherhood story. It’s a womanhood story, full of truth, power, and purpose. #DontHoldBack #OvercomingTheOdds #TwinMom #SibuleleSpeaks #EmpoweredWomen #NoziTalks #ModernMotherhood #GirlsEmpowerment Catch up with our host Nozibele · More information about this podcast · The 77 Percent (DW Africa)

Did you know that former Miss South Africa Shudufhadzo ‘Shudu’ Musida only entered the competition to fulfill a promise to a friend? For our season two finale, host Nozibele Qamngana-Mayaba talks to Shudu about how getting a grip on her mental health literally helped her achieve her potential. We also find out how experiences in Shudu's upbringing convinced her that raising awareness for mental health in South Africa has been life-changing - not just for her, but also for her peers. 00:00 Introduction and Highlights 01:02 Welcome to the Podcast 01:30 Special Guest: Shudufhadzo ‘Shudu’ Musida 02:56 Mental Health Advocacy 04:57 Personal Journey with Anxiety 09:42 Challenges in Black Communities 15:13 Practical Mental Health Tips 23:48 Fun and Games 27:48 Transition to Miss South Africa 31:32 The Importance of Boundaries 39:06 Closing Remarks and Gratitude #dontholdback #mentalhealth #MissSouthAfrica #ShudufhadzoMusida Catch up with our host Nozibele · More information about this podcast · The 77 Percent (DW Africa)

Imagine living with a disease that means you cannot eat most foods, keeps you out of school, blemishes your skin and forces you to move cities - but no one has a cure, and some doctors don't even believe you. This is the story of Princess Mahogo, a young South African woman who battled celiac disease for 19 years before she was diagnosed. She tells Don't Hold Back host Nozibele Qamngana-Mayaba how she survived, and why she doesn't want other young South Africans to suffer a similar fate. 00:00 Introduction: Living with Celiac Disease 01:00 Welcome to the Podcast 01:32 Meet Princess Mahogo 02:33 Understanding Celiac Disease 03:35 Growing Up with Celiac Disease 06:58 The Struggle for Diagnosis 11:31 Journey to Johannesburg 13:55 Life After Diagnosis 17:07 Rapid Fire Questions 22:09 The Story Behind the Carrots 23:54 Conclusion #dontholdback #celiacdisease #nutrition ----- This show is a collaboration between DW and leading South African radio stations, Jacaranda FM and East Coast Radio. Catch up with our host Nozibele · More information about this podcast · The 77 Percent (DW Africa)

Not since 1994 has there been this much hype for a South African election! And young people may swing the outcome, despite many expressing apathy and gloom at South Africa's current state. Renowned political scientist Dr. Sithembile Mbete tells Don't Hold Back host Nozibele Qamngana-Mayaba exactly why every single vote DOES matter, and reveals why Lenny Kravitz holds a special place in her heart! Catch up with our host Nozibele · More information about this podcast · The 77 Percent (DW Africa)

Chef Wandile Mabaso's hard shifts in the kitchen have taken him from coveted restaurants in the USA and France to cooking for world leaders in South Africa. Not bad for a man from Soweto whose peers once laughed at him taking cooking classes! Chef Wandile shares his recipe for success with Nozibele Qamngana-Mayaba on what it takes to be part of the 1% that makes it. We're in for a tasty episode! 00:00 The Grit Behind Success: Chef Wandile's Journey 01:03 Introducing Chef Wandile: A Culinary Star 01:29 The Snack Segment: A Surprising Choice 02:17 Breaking Stereotypes: Becoming a Chef Against Odds 04:22 Dreaming Big: From Soweto to Global Culinary Stages 07:17 Name Dropping: Cooking for Celebrities and World Leaders 10:47 Overcoming Challenges: The Hardships Behind the Glamour 14:49 Returning Home: Bringing Global Experience to South Africa 16:11 Rapid Fire Questions: Getting Personal with Chef Wandile 16:55 Exploring Culinary Skills and Presidential Preferences 17:15 A Call to the Finance Minister: A Culinary Intervention 17:49 The Basics Before the Challenge: Cooking Lessons 18:32 Guilty Pleasures and Underrated Ingredients 19:47 Advice for Aspiring Chefs: Patience, Vision, and Grit 22:29 Navigating Challenges and Embracing the Journey 24:40 The Power of Skills and Strategic Planning 28:03 Nostalgia and Comfort: The Story Behind McDonald's Chips 30:12 Reflecting on the Journey and Looking Ahead Catch up with our host Nozibele · More information about this podcast · The 77 Percent (DW Africa)

For lawyer Emma Sadleir, there are tough cases, and then there are cyberbullying cases. The growing trend is victims are getting younger, and perpetrators are harder to catch. Not even host Nozibele Qamngana-Mayaba is safe, but Emma - an expert on social media law - has some tips for her and others on how to fight back. Also, if you are affected by cyberbullying or know someone who is, do check out https://www.thedigitallawco.com/blog/ for information on how to handle cyber harassment. 00:00 Introduction to Cyberbullying and Its Impact 00:35 Welcome to 'Don't Hold Back' with Nozibele Qamngana-Mayaba 00:43 The Dark Side of Social Media: Cyberbullying 01:11 Expert Insights: Emma Sadler on Cyberbullying 01:21 The Personal Toll of Online Harassment 03:28 Empowering the Youth Against Cyberbullying 11:32 Legal Remedies and the Fight Against Cyberbullying 15:58 Challenges in Enforcing Cyberbullying Laws 18:50 The Power of Legal Action Against Defamation 20:07 The Serious Allegations and Legal Consequences 22:17 Navigating the Dangers of Sextortion 24:12 Rapid Fire Questions: Scams, Series, and Social Media Personalities 25:15 Guidance for Young Social Media Users 29:45 Celebrating with a Special Snack 31:40 Empowerment and Conclusion #dontholdback Emma Sadleir's website for more advice · Catch up with our host Nozibele · More information about this podcast · The 77 Percent (DW Africa)

In this episode of 'Don't Hold Back', host Nozibele Qamngana-Mayaba talks with South African artist Seth Pimentel about his journey with mental health and art. Seth shares his experiences with Bipolar, which involved being misdiagnosed and taking the wrong medication in his early twenties. Seth says that art gave him a powerful outlet to express his true feelings when he felt like isolating himself. Seth also talks about the importance of dialogue about mental health among men, emphasising that it is not a sign of weakness or lack of masculinity. He underscores the importance of seeking professional help when needed. Towards the end, Seth mentions his dream project of creating an Air Max 1 with Nike and shares a personal backstory involving a favourite South African chocolate snack. 00:02 Introduction and welcome 00:57 Addressing Mental Health Issues 01:50 Seth's Journey with Mental Health 04:52 The Role of Art in Seth's Life 05:30 Turning Passion into a Career 06:23 The Impact of Social Media on Art Careers 07:48 Advice for Aspiring Artists 12:07 Rapid Fire Questions with Seth 13:56 Addressing Men's Mental Health 17:26 Seth's Dream Project and Closing Comments. Catch up with our host Nozibele · More information about this podcast · The 77 Percent (DW Africa)

We invented tech to make our lives easier, not replace us! And with the development of AI, our lives are already impacted. But by how much? Global speaker, TEDx veteran, author, and Futurist Graeme Codrington provides Don’t Hold Back’s Nozibele Qamngana-Mayaba with the hard facts on some of the disrupting forces shaping our future work. Qamngana-Mayaba asks Codrington whether, with all these rapid advancements in Artificial Intelligence, South Africans, who already face challenging employment prospects, should be worried about more job losses. They also delve into what AI is and what it is not, explore Chat GPT's essence, discuss upcoming exciting developments to watch out for. Qamngana-Mayaba also seeks advice from Codrington on how to stay ahead or at least keep up with AI advances. “Chat GPT is probably a good second-year student: it thinks it knows everything, they’re learning how to communicate it. Actually, they know very little,” says Codrington. In this wide-ranging interview, the two also cover: • The South African general elections in 2024 and predictions. • Our aversion to change. • Cultural influences. • And, surprisingly, ice cream! #DWAfrica #dontholdback #AIJobSecurity #FutureOfWork #GraemeCodrington #AIInsights #TechImpact #JobLossConcerns #ChatGPT #CareerAdvice #AIRealities #WorkplaceChanges ----- This show is a collaboration between DW and leading South African radio stations, Jacaranda FM and East Coast Radio. Jacaranda FM: https://www.jacarandafm.com/podcasts/ East Coast Radio: https://www.ecr.co.za/podcasts/ Catch up with our host Nozibele: / nozibeleqamngana Catch up with our host Nozibele · More information about this podcast · The 77 Percent (DW Africa)

Maphuti Hlako might be the biggest fan of South African athletes. She travels the world with the nation's top sportsmen and women and is one of the few South African women in the male-dominated business to launch her own communications company focusing on sports PR. In this lively talk with "Don't Hold Back" podcast host Nozibele Qamngana-Mayaba — recorded in front of a live audience for our Season Two launch — Maphuti reveals how sports can change the mood of a nation and why female sporting success can level the playing fields of gender inequality. Catch up with our host Nozibele · More information about this podcast · The 77 Percent (DW Africa)

What began as a way to pass time during COVID-19 lockdowns has become a calling card for Tumi Mmope: she's now an award-winning TikToker and content creator. And it all started with her local neighbourhood WhatsApp chat group. Tumi, better know as ‘Tums the Narrator’ won the DStv Content Creator of the Year Award in September. But not everybody has success on social media platforms, and Don’t Hold Back host Nozibele Qamngana-Mayaba quizzes Tumi on what makes an account special, where she thinks South Africa ranks in terms of global content creation, how it all began for Tums – and the downside of achieving success. Catch up with our host Nozibele · More information about this podcast · The 77 Percent (DW Africa)

Content creator, author, HIV activist, and "Don't Hold Back" podcast host, Nozibele Qamngana-Mayaba, is a new mother, and she was taken aback by the sudden highs and lows of this new journey. Many young women fight a silent battle against postpartum depression. To help break the stigma surrounding the so-called 'baby blues', Nozi's joined this time on "Don't Hold Back" by radio personality, bestselling author, and life coach Sam Cowan, who recounts her own motherhood journey and struggles with depression. “I wanted women to know they weren't alone...There is such pressure on us to be perfect,” Sam tells Nozi in this second episode of Season Two of the award-winning podcast. "It's [motherhood] is the biggest thing you'll ever do, and it's the thing you get judged the most on," says Sam. "When people say, 'What can I do to help?', or, 'I'll do anything to help!' - give them things to do!" If you're a new mom trying to come to terms with this new journey, this episode is a must-listen. It's filled with lots of great, non-judgemental advice to help support new moms as they navigate this new journey; plus, of course, lots of Sam's trademark humour. Catch up with our host Nozibele · More information about this podcast · The 77 Percent (DW Africa)

Google's CMO Africa, Mzamo Masito, went from fighting to make ends meet to being a South African captain of industry - but his journey is littered with battles and second-guessing. Not what you'd expect from a high-flying executive. He tells Nozibele Qamngana-Mayaba why young South Africans should NOT idolise Elon Musk, why Ubuntu is so underrated, and why changing jobs the right way helps you get ahead. Just a heads up: there is some swearing in this episode. Leave us a comment! ----- #DWAfrica #the77percent #dontholdback ----- This show is a collaboration between DW, Jacaranda FM and East Coast Radio. Catch up with our host Nozibele · More information about this podcast · The 77 Percent (DW Africa)

In our season finale, Nozibele looks at Black Tax: what it means, why it’s a taboo topic, and how to navigate it in families. Nozi holds a frank discussion with an extra-special guest, her husband Skhu Mayaba, which allows listeners a unique insight into how Black Tax impacts relationships from friends to family to spouses. Nozi and Skhu also discuss the fine line between financial responsibility and generosity, and the tough choices these present! #DontHoldBack #NozibeleQamnganaMayaba #SkhuMayaba #BlackTax Catch up with our host Nozibele · More information about this podcast · The 77 Percent (DW Africa)

Managing a top business is difficult... doing it several times over with different companies is even tougher. What does it take? In the latest episode of ‘Don’t Hold Back’, Managing Director of Jacaranda FM Deirdre King tells her remarkable story of how she shattered the glass ceiling as a woman in the boardrooms of corporate South Africa. Deirdre managed three of her own companies before she was appointed to head up The Walt Disney Company’s Marketing and Communications for Africa. She was also the head of Brand Experience and Crisis Communications at Nando’s for India, Middle East and Africa. Deirdre is currently leading as the first female Managing Director of Jacaranda FM, one of the largest independent radio stations in South Africa. Deirdre talks frankly to Nozibele Qamngana-Mayaba about facing not only the daily challenges, but also tackling gender discrimination in the boardroom head-on. Catch up with our host Nozibele · More information about this podcast · The 77 Percent (DW Africa)

Can you imagine going from unemployed and broke to making it as a social media content creator? Naledi Mallela was down and out but the rising YouTube star picked herself up - and learned some valuable skills along the way! She chats with Don't Hold Back's Nozibele Qamngana-Mayaba over the customary snack and the pair get on like a house on fire! Catch up with our host Nozibele · More information about this podcast · The 77 Percent (DW Africa)