Episodes

  • Five simple habits to a healthier you

    Five simple habits to a healthier you
    Sep 10 2025
    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)
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    31 mins
  • 5 Things You Need to Know Before You Turn 35

    5 Things You Need to Know Before You Turn 35
    Aug 27 2025
    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)
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    38 mins
  • Living Proudly: Black, Gay, HIV-Positive in 2025

    Living Proudly: Black, Gay, HIV-Positive in 2025
    Aug 13 2025
    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)
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    34 mins
  • Sex and Sexuality: What women wish they’d been taught

    Sex and Sexuality: What women wish they’d been taught
    Jul 30 2025
    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)
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    34 mins
  • Breaking the Silence: Men & Mental Health

    Breaking the Silence: Men & Mental Health
    Jul 16 2025
    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)
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    39 mins
  • Overcoming the Odds: Sibulele’s Inspiring Story

    Overcoming the Odds: Sibulele’s Inspiring Story
    Jul 2 2025
    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)
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    36 mins
  • Former Miss SA: Anxiety once 'paralyzed' me

    Former Miss SA: Anxiety once 'paralyzed' me
    Jul 9 2024
    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)
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    41 mins
  • Fighting an invisible enemy

    Fighting an invisible enemy
    Jun 12 2024
    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)
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    24 mins