The Busy Being Born Podcast

In this rich and layered conversation, the Busy Being Born crew unpack the philosophy, practice, and pitfalls of friendship. Drawing on personal stories, cultural wisdom, and even biblical references, they explore what makes a friend, how friendships are tested, and why some bonds endure while others fade. From money matters that complicate trust, to the delicate balance of marriage as friendship, to the strategies for cultivating authentic bonds in busy adulthood. This episode is a full-spectrum meditation on how we show up for one another. The conversation weaves through reliability, joy, and emotional safety as core markers of true friendship, while acknowledging the shifting seasons of life that reshape our circles. Whether it’s early morning breakfasts, quarterly road trips, or the unshakable reconnection after 11 years apart, the hosts examine the diverse ways we hold space for those we love. Through humor and vulnerability, they also touch on friendship endings, insecurity, value alignment, and the quiet truth that sometimes, letting go is as important as holding on. …….. Show notes and links Listen in to learn: The different friendship models: reliability, non-judgment, and investment Why money is often the ultimate friendship litmus test How to balance community connections vs. authentic personal bonds Why marriage without friendship at its core is unsustainable The role of honesty, feedback, and value alignment in sustaining friendships How to navigate natural friendship transitions and endings gracefully Books, Resources & Mentions: Lying by Sam Harris Genesis (biblical reference on companionship) Sugar & Lime Restaurant, Bellevue – Mombasa Road DJ Maria's SoundCloud-   – Mukovi Profile  Marrianne Nungo- @nungomarrianne Shop fresh & affordable groceries with Tushop: tushop.io Download on Google Play Download on the App Store Connect with us: Instagram & X (Twitter): @busybeingborn_ Visit busybeingborn.africa for more episodes, resources, and updates

In this candid and reflective “No Guest but Nuggets” episode, the Busy Being Born duo engage in a deep, unfiltered conversation marking five years of podcasting, personal growth, and creative evolution. Recording from a new studio (wrestling the thrill of improved lighting and the surprise of performance jitters), they open up about what life has looked like lately: parenting wins, shifting priorities, health experiments, and creative milestones. From Kigondu directing "Kifo Kisimani" (On stage this August 2nd and 3rd at Jain Bhavan), working on high-profile translations, and prepping television premieres, to the joy of Kamande’s six-year-old’s first coherent email (with emojis) , the hosts share stories that are as heartfelt as they are humorous. They unpack Kenya’s political cycles and the role of this generation, this episode balances heartfelt gratitude with honest introspection. The hosts open up about their ongoing health journeys tweaking protein intake, navigating injuries, and learning to treat both body and mind with patience. They speak candidly about embracing human traits like envy and jealousy with compassion instead of shame, finding tenderness in self-awareness. Five years in, the duo pause to celebrate the Busy Being Born community, complete with shout-outs to the production team and heartfelt thanks to listeners. It’s an episode that feels like both a pause and a deep breath before the next climb. …….. Show notes and links Listen in to learn: How a new recording space can transform creative energy (and nerves) Why parenting remains the most “energy-giving” part of life How to sustain a fitness routine while recovering from injury Accepting envy, jealousy, and comparison with compassion Why personal meaning should sit at the heart of life priorities How creative projects shape personal and professional growth How maombi ya matheeis the gift that keeps giving. Books, Entertainment Cultural Consumption Resources & Mentions: Petals of Blood by Ngũgĩ wa Thiong’o Sinners(film) - declared the best of the year Tune in to 'Center Stage' radio show on Pawa Radio every Thursday Buy your Kifo Kisimani tickets (2nd and 3rd  August at Jain Bhavan) HERE Qware TV show premiere (July 20)- Maisha Magic F1 movie discussed as fantastic but not the greatest F1 film compared to 'Ford versus Ferrari'. Ryan Coogler identified as 'man of the year' for his work with Proximity Media. Music preferences include Lil Sims' 'Lotus' album and dub music, with plans to attend Okello Max’s 'Healing' album launch. Interest in Pope Leo's initiative to bring back Latin chanting and Gregorian singing to Catholic Church Personal connection to Gregorian chants for meditation and spiritual practices. Connect with us: Follow the journey and join the conversation on Instagram & X (Twitter): @busybeingborn_ Visit busybeingborn.africa for more episodes, resources, and updates

In this richly layered episode, the Busy Being Born duo is joined by Maureen Kunga, an award-winning singer, songwriter, and advocate of the High Court, best known as one-third of the beloved Kenyan music group Elani. Maureen opens up about her journey of self-discovery, navigating the dual identity of being an introvert in a spotlight-driven industry. From her early years in Lang’ata to singing on global stages, Maureen traces the winding path of following her passion while balancing law school and societal expectations. She shares the behind-the-scenes story of Elani’s formation, the struggles they faced in the Kenyan music industry, and the emotional rollercoaster of their debut album launch—which landed on the same day as her final law school exam. The episode also dives deep into Maureen’s personal evolution—her experience with therapy, journaling, and spiritual exploration, as well as her temporary detour into influencer work during the pandemic. Ultimately, it was a return to music that helped her rediscover peace and purpose. From raw honesty about mental health to fierce advocacy for musicians' rights, Maureen offers wisdom, vulnerability, and inspiration in equal measure. …….. Show notes and links Listen in to learn: How to stay grounded while living a public life Why therapy and self-reflection are vital for artists Music as a balm, as a mirror, as a rebellion On music royalties and the need for legal awareness in the creative economy The untold story behind one of Kenya’s most iconic music groups How Maureen is reclaiming her creativity on her own terms Books, Resources & Mentions: Ikigai: The Japanese Secret to a Long and Happy Life by Héctor García and Francesc Miralles The Alchemist by Paulo Coelho Elani’s “Jana Usiku” music video Elani concert clips from J's (coming soon!) The Busy Being Born live event (Stay tuned)   Connect with us: Follow the journey and join the conversation on Instagram & X (Twitter): @busybeingborn_ Visit busybeingborn.africa for more episodes, resources, and guest updates.

In this heartfelt episode, the Busy Being Born duo sits down with Victor Ikawa, a man whose journey embodies resilience, introspection, and the pursuit of purpose. From humble beginnings to facing life's myriad challenges. The two-time national scrabble champion shares stories that are both deeply personal and universally relatable. From policy rooms in Nairobi to dusty fields in rural Kenya, and from corporate offices in Lusaka to lakeside reflections in Kisumu, Victor has walked through life with quiet courage and curiosity. His reflections on identity, community, and the transformative power of adversity offer listeners a mix of deep and meaningful insights. It’s a warm, honest conversation about growth, purpose, and staying grounded through change. Guest Bio: Dr. Victor Ikawa (LinkedIn) is an environmentalist, marketer, and seasoned research and strategy expert with over 15 years of leadership experience across East and Southern Africa. He has held leadership roles in major organizations, including Research International East Africa, Land O’Lakes International Development Division (USAID-funded), Celtel Uganda, Celtel Group Netherlands, Zain Group Bahrain, and Airtel Group Kenya, where he led Pan-African research efforts. He later served as Research Director at Research Path Associates and worked at Safaricom, where he served as Head of Research and Insights, following prior roles in Brand, Communications, and Sales. He is currently a director at Snapp Africa, a leading provider of full-stack software solutions and design excellence across the continent, while also pursuing research and biogeography through his YouTube channel, Lost Wings. The University of Nairobi graduate has also led initiatives focused on youth development, governance, and civic engagement. He is also an avid reader, bird watcher, old-school music lover, and believer in the quiet power of storytelling. He’s lived in Kenya, Zambia, and Tanzania, and remains deeply connected to both rural and urban life, able to move between boardrooms and barazas with equal ease. Links and Notes Learn more about birdwatching in Kenya: Nature Kenya – The East Africa Natural History Society Scrabble Kenya (Kenya Scrabble Federation): Facebook Page Victor’s Youtube channel, Lost wings Victor's short Engage Talk The last lecture, a book shared with Bob Collymore Kenya drops to second in Africa in number of bird species Yesse Oenga Timocracy The Republic, Plato The Daily Stoic The Busy Being Born episode on Stoicism [Ep 14] Nature Kenya Burkina Faso, The land of upright people

In the wisdom of an elder sitting and seeing further than the younger ones can while standing, the BBB duo have a chat with Mohamed Komeja. From Taita to Norway, Tingila to Tanzania, University of Nairobi to University of Oslo, Mohamed tenderly handles the questions from the hosts with as much clarity as his memory allows. Sharing lessons from thirty plus years in marriage; the chat also shines a light on gems from the power of literature, cross cultural experiences, cotton picking, building community and of course lessons from parenting. From conversations with God about mortality, journaling through cancer, to loneliness in a foreign land, this audio only episode highlights the power of mental fortitude and the spirit one has to have when being strong is the only option. The guest observes the present, revisits the past and sees the convergence of the two through ruracios, reflections and serendipitous reconnections with his people, his culture, his country and his gifts.   Episode Links and Notes Ruracio ceremony Norwegian Human Rights Institute About Norway On NORAD The 1982 Kenyan coup Health services in Norway among the best in the world 7 stages of processing cotton Mwalimu Julius Nyerere Desmond Tutu About PICHA – KBC cover

In this episode the BBB duo sit with Muthoni Gitau, the original queen of DIY herself and discover way beyond her crafts side. From recent learnings to childhood memories, teen hood trials to the cyclic nature of employment, the episode flows like a movie that Muthoni flamboyantly leads. They talk colour, construction, progress, routine, relations, the thing about employment and lessons in leadership. From finding joy, to the freedom of freelance, wash wash escapades to sex positivity; the episode moves from Kawangware to Lavington, Kileleshwa to Kakamega, hospital beds to street demos and so on! Muthoni’s storytelling makes for a great listen full of lessons and interesting experiences. Recognizing the mind is the forerunner of all things, the guest highlights the power of meditation, productivity hacks, habit tracking, breath work and sound healing. At its heart this episode is really about building trust with the self, healing, following one’s curiosities, what it is like to be a tree and the adventures of the girl with the lion in the photo.   Links and Notes Apps: Sleep Cycle Fabulous Muthoni’s Youtube Channel Google Keep features More on Sound healing More on Walking meditation An ‘Artists Way’ Testimonial Books The Artist's Way Atomic Habits The sex lives of African women

In this high powered episode spotlighting a most eloquent and driven Wanjira Wanjiru, the BBB duo celebrate courage, conviction and the call to do better. While highlighting the seeds that she endeavors to plant, Kamande and Kigondu explore Wanjira’s becoming; taking notes on the endurance, mettle, brains and experiences that have chopped up as sharp and ballsy an activist. The episode traverse’s seasons of deep loss courtesy of police extra judicial killings, poverty, pain and protests, to those of light, loving teachers, a most loving father, parenting, successful assemblies and institutions of hope.  As much as the conversation highlights efforts reforming the justice system, efforts consolidating, liberating and building towards a hopeful ballot revolution - this episode is truly about the inevitability of change, need for loss of fear, dignity as a birth rite, the power of literature and the importance of revisiting history in liberating minds. It is also a scream for consequential conversations around graft, land injustices, an inept police system and the incomplete liberation of Africa. …….. This Episode is brought to you by The Constitution of Kenya, 2010   Show notes and links The Kenyan Constitution The Liberating Minds Podcast Katiba Institute Matigari library Mathare is 2nd biggest slum in Kenya About MSJC Wanjiru Wanjira on 2024 protests - Millennials killing Capitalism On Sankara Prof. Yash Pal Ghai Article 43 on health Book by former CJ Willy Mutunga On Missions of Hope International school On the Nyayo Chambers atrocities Martha karua representing Besigye in Uganda  Music and books Sungu Oyoo poetry book - Abolish everything Wangari Maathai book Unbowed A prison notebook by Prof. Maina wa Kinyatti "Emancipate yourselfl from mental slavery” Redemption Song by Bob Marley Vybez Kartel – Poor People – Kenyan Video

The awesome foursome is back for a year review! Kamande and Kigondu are joined by their good friends Veronica Waceke and Byron Sitawa for a review of the year that was. The good, the bad, the ugly, the inspirational, the aspirational and the absurd! From the year’s live gigs locally and around the globe to science, sports and beyond the four explore lessons, expansions, contractions and innovations. From Rapcha, Dave Chapelle, Faith Kipyegon, AI, Sanctuary, Watendawili, Must Go and so on, the episode covers observations from the tech ecosystem, entertainment, politics and more. Making room for observations from their paths as well, the quartet reflect on pockets of gratefulness in their individual lives; from Byron’s long drives with wifey, Ceke’s work behind the scenes, Kigondu’s reflections on ease and Kamande’s journey internally. Besides reunions in maandamano, missed opportunities, SHI, shifts, AI implications, our country’s existential crisis, this episode goes in on promising possibilities, purpose, perspective, the power of unity and fully believing and becoming who you really think you are!   Links Ttnt Njugush Njoro wa Uba BBB episode Jackie vike episode Joyce Musoke Episode Ep ya BBB Ythera What happened to the shilling early 2024? On the lateness of IEBC reconstitution Commemoration of Youth lost in the 2024 protests in Kenya Post Arab Spring observations On ‘Sanctuary’ the SciFi play starring Joyce Musoke and Martin Kigondu Faith Kipyegon shines at the Olympics Letsile Tebogo Kenya Harlequins win 2024 Kenya 7s Rugby 2024 impressive comeback More on the Hedonic treadmill State of Kenyan theatre 2024 More on the Obscurify App On Africa at the Olympics 2024 Kenya’s performance at the 2024 Olympics Books, Movies and Music Wise Heart – By Jack Kornfield On Subterranea - Kenyan SciFi On Rapsody’s 2024 album Nyashinski's new project Watendawili – Enroute Al Pacino’s film that had foretold of AI and Hollywood strikes S1m0ne

Kamande and Kigondu go beyond the catchup in another episode just by themselves. Their chat appreciates the worlding of the world, paper cuts, clutter and equanimity through waves and emotion. They explore the ideas and stories around meaning and purpose in life, giving both close to heart and mundane examples that move from bikes on pavements to childhood heartbreaks, Kamande’s bags of emotion parenting to Kigondu’s dating chronicles. They eventually find themselves under the shade of friendship - exploring the hows and the wheres of it; growing friendship, the joys of friendship, childlike nature of genuine friendship and so on.  A short and warm episode that glorifies rooms where love lives, mindfully walking each other home, awareness and assuming the position of the observer.   SHOW NOTES The ten thousand joys and 10k sorrows On NAWI the film Lauryn Hill talks about the constant cycle of learning and mastering Ezra Furman - Every feeling Gloria Muthoka’s piece on hope in the clutter The Wire (TV show) On How I met your mother ‘Barney’ character and Friends ‘Joey’ character A blog on ‘We are all just walking each other home” Celebrating Margaretta Entropy - Kigondu’s word from Nolan’s film TENET :) The Netflix documentary on The Dalai Lama's friendship with Archbishop Tutu Trevor Noah convo with Simon Sinek on Friendship

In this episode the hosts sit with film enthusiast Fred Makori and spotlight content creation for humans by humans with an emphasis on shaping values. As they follow his journey through the media landscape from behind the camera to in front of it and then back, the gents pick gems across the transitions, evolutions and adaptations. Highlighting Makori’s journey from breaking pulpit continuums to production chronicles, visions in Vihiga to vision bearing in leadership positions, from Kisumu to Kisii to Kiss TV the conversation underlines lessons from different seasons, lessons from different bosses and even lessons from rocks! From dreams of flying to being live on air, from employment to freelance to employment back to freelance, shifts and personal growth; the three gents highlight lessons in and from leadership, lessons through character development, professional encounters, Nation Media to Royal Media, lessons filtering partnerships, value alignment, production bruises, successes and so on. From establishing Picha Safi to their latest productions and showcase of Five for One, #ForBetterforWorse and #LetterstoDad, we follow a journey powered by determination, reinvention and resilience. ………………… Fred Makori (Facebook, LinkedIn) is a filmmaker with close to two decades of professional practice in the media industry with stints at notable media giants and players such as the Nation Media Group, Radio Africa Group, Docubox, Medeva among others. The multi-faceted practitioner has lead and contributed to different departments over the years from graphic design, writing, editorial research and so on and is now most recognized as a prolific film director and producer with his latest work titled; Five for One - an anthology of short films that premiered at the Nairobi Cinema, December 2024. Makori was the Head of Production at Kenya’s first 24-hour Business Channel - Metropol TV and also served as the Vice Chairman of the Kenya National Film Association. He holds a Bachelor of Arts in Graphic Design with professional training in film and TV. Picha Safi: Website, Facebook, IG ………………………… Episode brought to you by FunKe Science ………………………… BOOKS Move Fast and Break Things, by Jonathan Taplin 7 habits of highly effective People by Stephen R. Covey   LINKS AND SHOW NOTES Fred on an interview on absent fathers on Hope FM Sandy Party Ron Kenoly AI Add me camera feature for Pixel 9 phones On ‘Sanctuary’ starring Joyce Musoke and Martin Kigondu Teenager suicide connected to explorations with AI character On AI regulation possibilities Protein Folding Code won a Nobel Prize Generating an AI podcast using Google’s NotebookLM Misfits – UK Tv series Yokozuna 2012 Article on - Agenda Kenya Talk show The 2009 Isaac Ruto and Ole ntimama back and forth on Mau evictions George Waititu – the mind behind ViuSasa Chantelle, BBB episode 49 Lucy Wache A brief history of PAC UNI Tyler Perry – Maxine’s baby Docu

Prolific Kenyan poet and performing artist Ngartia sits with Kamande and Kigondu for a most engaging and candid conversation. Starting on a high that was a low for him; the conversation moves from Kendrick in Kigali and the could have beens, campus chronicles and the should have beens, to strides in agency and professional engagements that actually became. From his first encounter with propaganda and the spine-chilling experiences in high school, this grandchild of the MauMau reflects on the Nairobi Half Life esq experiences in the big city and on his career path so far - with a profound perspective that gives even his most dumbfounding experiences a spot in helping align him to purpose. Highlighting national traumas, pivotal personal transition points, Damascus moments that never became and so on - the episode joins a few dots to building Ngartia’s fascination with history, language and art. From Timau to Uganda, dropping bars to being behind others, the original #OccupyNairobi to the July 2024 season, epigenetics to literature; the trio note reflections, inflections and observations that could help build better Kenyan stories, working systems and hopefully history not repeating itself in the case of repressive systems and governance. The episode is really about authentic storytelling, finding the self in the clutter of life, evolution, revolution, planting seasons, community and ultimately - a better Kenya. ………………………… Episode brought to you by Prevail Presents. ………………………… LINKS AND SHOW NOTES A perspective on power transitions in Kenya 1978-2002 (written pre 2010 constitution) Kibaki’s response to his quote on Kanu and cutting down the ‘tree’ with a razorblade Humor even in pain and protest Too Early for birds original story contributor and source A perspective on police being used for wrong Police transgressions during protests documented StoryZetu David Mulwa Storymoja Hay festival

In this episode the gents sit with award winning actress and director Joyce Musoke and follow her journey from a curious quiet child who wanted to be a queen to her becoming all that and more! From finding her creative tribe and how a casual choice catapults her into the limelight! From Better Days to being a household name, finding footing, understanding, love and leverage while juggling a whole lot. From private to public, concept to product, screen to theatre - Joyce shares stories, gems, dos and don’ts she’s picked on her journey so far. From billboards and frames to drowning in mashed food and diapers, from acclaimed productions to unfair contracts and dragons - the sit down with Kamande and Kigondu explores the duality of success and the balance. Highlighting childhood memories, hidden wins, rap star ambitions, campus joys, early career days, the making of her TV show and films, the trio also dig into Joyce’s segue into voice acting, awards, current projects and more. This episode is really about overcoming worry, turning trauma into triumph, need for better sleep, resilience, complexities of running a company, being an actors’ producer, friendship in marriage, approaching God from a point of curiosity and most definitely finding, recognizing and crowning value in skill and talent. ………………………… Episode brought to you by Prevail Presents. ………………………… About the Guest Joyce Musoke is a screen, stage and voice actor. The Best Female Actor in a Supporting Role winner at the Kenya Theatre Awards 2024 and Best Director at the WIFA Awards 2024 is a seasoned artist whose skills and interests spill into producing and directing as well. Most prolific at acting, she has graced numerous plays, films, ads and TV shows over the years. Her most recent roles being ‘Lizzy’ on Second Family by Showmax and notable features on Mpakani (Netflix) and Crime and Justice (Canal+). She is also the voice of ‘Dizi’ the mad scientist on ‘Twende’, Showmax’s premier animation series.   LINKS AND SHOW NOTES Post Finance Bill 2024 protests losses - Here and Here Beethoven 9th Symphony Conscious choices for better sleep Evening rituals for better sleep A write up on overcoming worry BBB Nini Wacera episode An interview on Cheese pictures - Joyce and Yafesi works More on Joyce and Yafesi’s journey around work, love and family Parable of the BLIND MEN AND THE ELEPHANT Wangu wa Makeri SANCTUARY - Restaging at the Braeburn theatre on the 5th and 6th of OCT   BOOKS Big Magic by Elizabeth Gilbert The Psychology of Money The Body keeps a score

In this special episode the BBB duo sit with Filmmaker and third time podcast guest Alice Kombani and with Scientist, Entrepreneur and great supporter of the podcast Tracey Shiundu for a great conversation in ode to motherhood. The episode picks the convo from their early interactions with ideas of motherhood and marriage, to dating, doubts, rites, weddings and how men with funny shoes and Gully creeper tendencies turned into impressive husbands and fathers. The guests share gems they’ve picked on their journeys so far; from friendship to marriage, through love and lessons, to timing, teething, tantrums and raising teenagers and little fires all while pursuing their professional paths. This episode explores their student to career woman journeys, girlfriend to wife stories, dreamer to achiever paths then back to daughter and mother relationships with even deeper reflections on family, fear, faith, conditioning, genetic continuations, education, women in leadership and their current relationships with their mothers. The episode is really about intentionality, community, continuity and overcoming the gatekeepers to your dreams, all layered in celebrating the women before them while beaming light to ones behind them.   Alice Kombani (IG) is an award Kenyan filmmaker, writer, poet, farmer and prolific creative entrepreneur currently working to ground African Cinema working on her latest feature film ‘Babe’.   Tracey Shiundu (Website, X, LinkedIn, IG) - a Top40under40Ke 2023 honoree, is a Scientist with a masters in Environmental Chemistry who also holds another in project Management, She is a co-founder of FunKe Science whose goal is to inspire the next generation of African scientists by making science fun for children   ………………………………… This episode is brought to you by Tuwatch Sinema and FunKe Science. ………………………………… SHOW NOTES AND EP. LINKS Alice Kombani episodes – 2 and 31. Episode #2 Episode #31 Tracey Shiundu, Top40Under40 Workation meaning Cloffice meaning Kimani Wandaka Feet finder App Akili TV Ubongo kids New Zealand female leadership during covid – Jacinda Volcanic eruption in Iceland Women in science - Other BBB stem episodes Dr. Shikoh Gitau Leah Njuguna Hon. Millie Odhiambo, A recent Hon. Millie Odhiambo interview Arri cameras

In this post floods episode under a clear sky, the BBB duo have a No guests but nuggets off shoot episode to do a casual catch up on their mind spaces and seasons in life. From Kigondu’s perspective shifts on ‘settling down’, companionship, fasting, music and more, to Kamande’s transitions at work, new found meditation partners, parenting updates and so on. The episode which explores themes around intentionality, friendship and planting seeds of compassion and wisdom also glazes over the folly of comfort of the middle class, capitalism, systemic rot in governance and the need for overhauls in systems and perspectives around politics and leadership. A slight highlight on sieving our thoughts and the stories our minds tell us as a method to overcoming anxiety is given, even as more seeds on mindful awareness and being present are sown. A short and wholesome listen.   EPISODE LINKS Floods in Mathare, Nairobi and across the Kenya On need to improve diets to reduce food related deaths Fasting intermittent – restricted feeding Intermittent fasting and muscle mass concern Peter Attia’s shifts on fasting Intermittent fasting Apps to track fasting Kamandes recent blog update The concept of Residuals from acting explained A piece on the equally yoked concept The Cole and Kendrick debate The Kendrick – Drake Feud explained Usher Interview on his Super Bowl journey   MUSIC REFERENCES AND LINKS Fena and ZZero – Hizi floods Watendawili Coster Ojwang Matata + Watendawili - Inakubalika Hart the band album – Time  808S AND HEARTBREAKS 36 CHAMBERS Forest Hills Drive – J Cole album Rapsody album I love it here - Nasty C album

In this episode the host duo chat with the fittest man in the country! Kamande and Kigondu sit with the towering Emmanuel Mavala and pick gems from his expeditions around the world and life through sports. The legendary rugby player and strength and conditioning coach walks them through winning tides, plateau periods and lessons through transitions, tiers, training, the early grind and professional athlete experience. From his football days to his first rugby game, from tours with the Simbas to his unexpected boxing season, from different Kenyan rugby clubs to his international experience and so on - this episode follows his quests both on the field and the mind. A case study on the making of an exceptional athlete exploring the place of mental fortitude, passion, discipline, diet, rest and intentionality in the making of a champ. The episode explores dedication, entrepreneurship, cross-fit being ‘the father’ of all sports, the founding of 48Shred, the making of functional training regimes and great coaches, captains, cultures and working structures beyond the pitch.   ………………………………………… Emmanuel Mavala (IG: mavala_jr) is a capped rugby player, a high performance coach and the top ranked cross-fit athlete in the country. He is a cofounder of 48Shred fitness(IG: 48_shred), where he has focus on S&C training for Rugby, high level performance training, among other wellness ventures.   Brought to you by Prevail Presents Ltd.   EPISODE LINKS & Show notes   Ranked 1st in KE ’in the CrossFit Games (Fittest man in Kenya!!!), and 108th in Africa in 2023. More on the Poland experience Josh Chisanga BBB episode A bit on the Kenya Cup History Benjamin Ayimba in memorium More on protein synthesis More on athlete protein intake Five time CrossFit games champion, Mat Fraser 2023 World Rugby 15s Player of the year, Ardie Savea More on ethical hacking and pen testing

In this episode the BBB duo sit with Dr. Franz Owano - a prolific author, publisher and doctor for a most intriguing conversation. Jumping into the deep end as soon as the episode starts, Franz explores the merits of greed - yes, greed - before the episode flows more towards studying the choices, strengths, weaknesses and shadows of great men. With historical figures, characters from his books and prominent thought leaders making appearances in his anecdotes and examples; the episode follows Franz’s ideas, curiosities, experiences and journey into both medicine and literature. From ‘stealing’ books to the scribblings that begun the writer's journey, from being a non-desire inducing creature to being lead doctor in the wild bandit prone Laikipia, from points of inflections to deflections and so on the episode follows Franz’s transition from the ward to the seat. Highlighting existential frustrations, anxiety, ambition and worthy tradeoffs, societal impositions, work in the mental health space and more, the conversation generously finds time to also analyze the shift of position demonizing fathers to humanizing them to then becoming them. At the heart of it - this episode is really about gratitude, perseverance, drive, kindness, fatherhood, finding balance and ensuing happiness as opposed to chasing it. …………… This episode is brought to you by FunKeScience. …………… About the Guest Franz Owano is a Doctor, Author and Publisher. He began writing seriously while still a medical student at the University of Nairobi over a decade ago. Venturing into literature as a productive outlet from the rigors of his chosen vocation. He has penned plays, collections of short stories, an anthology of poems, a novella and a couple of novels so far ranging from the genres of contemporary fiction, African folklore, religious fantasy to historical and science fiction. Three of his books and a 4th published under the banner of his company (The Wanderers Path Publishers - IG) have been purchased by the United States Library of Congress. ………….   SHOW NOTES The True top of Maslow’s hierarchy of Needs The hedonic treadmill Queen Victoria reign Julius Caesar - bio Julius Caesar by Shakespeare Napoleon Bonaparte - bio On the Oedipus Complex by Sigmund Freud More on the late great Jaramogi Neil deGrasse Tyson on Schrodinger’s cat Jeffery Archer personal story Franz’s publishing company: Wanderer's Path On Addressing and reducing cognitive dissonance More on TYPE A personalities BBB Episode with Bulle (Nuria Bookstore founder) Other Franz Owano Interviews (Youtube, Nation Newspaper)   BOOKS, POEMS, MOVIES AND MUSIC MENTIONS Analyzing Gordon Gecko from Wolf of Wall Street Ghosts of empires book by Kwasi Kwarteng EXODUS by Leon Uris Tides in the affairs of men quote from Shakespeare’s Julius Caesar explained: In Flanders Field poem by John McCrae history, context and meaning The go to books for 90’s kids Thomas Shelby (Bio) - Peaky blinders character Master Shifu (Bio) - KUNGFU PANDA character Love yourz by J Cole Some of Franz’s Books on Nuria

In this episode the BBB duo sit with respected Kenyan stand-up comedian and manager, Doug Mutai (X, IG). The three gents follow Doug’s journey finding comedy or is it comedy finding him? From Bomet to Lethbridge, Kericho to Calgary, Nakuru to Nairobi and so on, in between laughs and hot takes - the trio trace Doug’s discovery of purpose through comedy and management; from daring abroad to successfully engineering a dam for comics back home. The episode sees the protagonist move in old cars in winter, tackle tedious terrain chasing the comedy high through comedy rooms, caves, clubs and competitions across Canada. Having built muscle and experience over the years - from bits to sets, sets to acts and routines to becoming an established comic, Doug’s chat with the BBB duo highlights lessons from the years and seasons, the highs and the lows, the pivots and plateaus, friendships, partnerships and surprisingly - farming. Even as it documents the becoming of The Stand Up Collective, this episode following Doug’s journey is truly about the benefits of consistency, self-awareness, living in the moment and the freedom attached to discovering success as the journey as opposed to the goal.   Brought to you by Prevail Presents Ltd.   EPISODE LINKS & Show notes Russel Peters Vancouver Sun run Doug’s profile and affiliate comics Just for laughs – Toronto An interview before the comedy Riot recording Former President Moi on Redykyulass  Sudanese comic, AKAU JAMBO Eugene Mbugua https://www.youtube.com/watch?v=ZKK50v_mJgI Hannibal Buress in Nairobi   BOOKS How to Write Funniest The Writers room - Survival Guide 12 Rules for life by Jordan Peterson 1000 true fans by Kevin Kelly Kenya – A history since Independence, by Charles Hornsby   SOCIALS DougMutai on X Doug Mutai On IG The Stand-up collective website The Stand-up collective On X The Stand-up collective On IG Nairobi Laugh Bar IG

An episode that flows like a productive session at the therapist! The BBB duo sit with psychologist and performing artist Tugi Waiyaki for a chat on mental health, music and more. Finding clarity, direction, and truth being the soul of the guest’s belief system, Tugi walks the gents through her path so far; overcoming growing pains, anxiety, extreme ideations, depression and despair to finding light, love, abundance, melody and the strength to swim against the current. With candid examples from their individual lives, the three explore ways of functioning in a dysfunctional world while pursuing purpose, healing, grounding and wisdom. The episode celebrates faith, friendship, freedom, mental fortitude and F.L.O.A.T.ing, even as it warns of the folly of scheduling grief, suppressing emotions and using fear to fuel drive. Glorifying the trenches, self-awareness, giving oneself grace and turning towards the direction of love makes this one a most powerful listen. ……………………………….. The episode is brought to you by Spearhead. ……………………………...... About the Guest Tugi Waiyaki (X, Instagram, LinkedIn) is a dedicated, multifaceted psychologist who is committed to helping people reach their greatest potential and experience the best possible Mental Health by using her artistry to give easy access to information on psychology and the process of therapy. She is a musician, poet, writer, podcaster, actress and production manager.   Episode Links Twombili studios YouTube ACE curriculum Mali Music Blinky Bill album launch 2024 Ayaanle Film Mono film   Books and Music Tugi’s 2nd EP - https://tugiwaiyakiofficial.bandcamp.com/album/insomnia-2 Tugi’s 1st EP - https://tugiwaiyakiofficial.bandcamp.com/album/my-hearts-hope-2 How to change your mind by Michael Pollan Balance by Savara (live) Sarah Vaughan More on Sarah Vaughan  

In this first episode of their fourth season - Kamande and Kigondu are back all fresh and curious! Seated beside experienced Chess Coach and Veterinary doctor Moses Kwereba, the trio engage in a great conversation that closes with a poetic cherry on top! Opening with talks on reconnection and paying respects, the middle game sees the convo focus on the guest’s experience and come-up in the animal health industry. The fight and end game stages of the episode soon enough dig deep into chess and its parallels with life, its complexities, lessons, benefits and beyond. Following Vet Musa’s journey to coaching, leadership and the practice; the episode covers experiences from Kabete to Lusaka and stories from Durban to Dubai. From protégés in Norway to sheep in Macedonia, the trio highlight memories from Kabete Ng’ombe to Kamande’s AI jokes, benefits of volunteering and extension work to those of telemedicine, also exploring topics around consistent study of both sport and science to rankings, strategy, analysis, timings, parenting, emergency response and so on, all in the day in the life of a mobile vet spreading the chess ministry across the globe. The episode is as technical as it is poetic, perhaps exploring another argument for chess players being better than the rest of humanity. ……………………………….. The episode is brought to you by FunkeScience. ……………………………...... Moses Kwereba is a Veterinary doctor and an accredited Chess National Coach - formerly National Federation Treasurer, whose team led Kenya National Youth Teams to World and Africa Championships. His interests spill into poetry, music and photography and his passions have seen him travel across the globe, train across communities and coach across schools.   Episode LINKS: On ‘SMASE’ and the STEM promotion program On the 4K Clubs of Kenya On FIDE and the History of Chess Scandal of man dressed as girl at Kenya opens 2023 On the Kenya National Chess Opens 2023 Tears of Akoko, the African Drum. A poem by Moses Kwereba On Kabete community endeavors On journalist Olive Burrows On Strategic Volunteering Books and Music The Alchemist by Paulo Coelho The Shawshank redemption book Garry Kasparov’s - How Life Imitates Chess  Guests reggae mention: Another Moses by The Ethiopians Kamande’s reggae song mention - Simplicity by Sizzla

In the fifty first episode celebrating the Podcast's golden anniversary; Kamande and Kigondu take time with a live studio audience to reflect on the journey so far. A nice and chill short episode that is really about taking stock, making dreams a reality in between adulting, gratefulness, grace, need for rest, high fidelity experiences, plans and projections. The episode is structured into three short segments; (i) Reflecting on their current mind state and spaces (ii) Reflecting on quotes from previous episodes, lessons and interactions with guests and (iii) A QnA session with the audience answering questions on culture, philosophy and identity.   Episode LINKS: Siya Kolisi leadership in Rugby 2023 Jay Z on rushing the process Tugi’s performance at the BBB Live 2023 More on Vipassana in Kenya On JJ’s upcoming film and career Related article on thriving in your 30s   Books Dulton Trumbo’s Biography Noni Maina – Leaves of May on Nuria, Amazon