Don't Hold Back: say it loud!

• Five simple habits to a healthier you

  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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• 5 Things You Need to Know Before You Turn 35

  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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• Living Proudly: Black, Gay, HIV-Positive in 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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• Sex and Sexuality: What women wish they’d been taught

  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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• Breaking the Silence: Men & Mental Health

  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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