Guest: Dr Mathole Motshekga lll, Historian & Cultural Heritage expert

Cultural heritage is more than just traditions and customs – it's a profound influence on our health and wellbeing. The values, beliefs, and practices passed down through generations shape our relationship with our bodies, our communities, and the world around us. In many indigenous cultures, the connection to land and ancestors is a cornerstone of mental and physical health. Traditional practices like meditation, yoga, and tai chi, rooted in Eastern cultures, have been shown to reduce stress and improve overall wellbeing. Even the food we eat, often a reflection of our cultural heritage, can be a source of comfort and nourishment.

 

But cultural heritage can also present challenges. Intergenerational trauma, displacement, and cultural suppression can have lasting impacts on mental health. The loss of traditional practices and languages can erode a sense of identity and belonging. The good news is that reconnecting with cultural heritage can be a powerful tool for healing. By embracing our roots, we can tap into resilience, community support, and a deeper sense of purpose. This might mean learning a traditional language, participating in cultural ceremonies, or simply sharing stories with elders.

As we navigate the complexities of modern life, it's clear that cultural heritage is a vital part of our wellbeing. By honouring and celebrating our diverse backgrounds, we can build stronger, more compassionate communities.

Guest: Dr Mathole Motshekga lll,&nbsp;Historian &amp; Cultural Heritage expert
Cultural heritage is more than just traditions and customs &ndash; it's a profound influence on our health and wellbeing. The values, beliefs, and practices passed down through generations shape our relationship with our bodies, our communities, and the world around us. In many indigenous cultures, the connection to land and ancestors is a cornerstone of mental and physical health. Traditional practices like meditation, yoga, and tai chi, rooted in Eastern cultures, have been shown to reduce stress and improve overall wellbeing. Even the food we eat, often a reflection of our cultural heritage, can be a source of comfort and nourishment.
&nbsp;
But cultural heritage can also present challenges. Intergenerational trauma, displacement, and cultural suppression can have lasting impacts on mental health. The loss of traditional practices and languages can erode a sense of identity and belonging. The good news is that reconnecting with cultural heritage can be a powerful tool for healing. By embracing our roots, we can tap into resilience, community support, and a deeper sense of purpose. This might mean learning a traditional language, participating in cultural ceremonies, or simply sharing stories with elders.
As we navigate the complexities of modern life, it's clear that cultural heritage is a vital part of our wellbeing. By honouring and celebrating our diverse backgrounds, we can build stronger, more compassionate communities.

How cultural heritage influences health and well-being

Guest; Dr Mathole Motshekga lll, Historian & Cultural Heritage expert

Cultural heritage is more than just traditions and customs – it's a profound influence on our health and wellbeing. The values, beliefs, and practices passed down through generations shape our relationship with our bodies, our communities, and the world around us. In many indigenous cultures, the connection to land and ancestors is a cornerstone of mental and physical health. Traditional practices like meditation, yoga, and tai chi, rooted in Eastern cultures, have been shown to reduce stress and improve overall wellbeing. Even the food we eat, often a reflection of our cultural heritage, can be a source of comfort and nourishment.

 

But cultural heritage can also present challenges. Intergenerational trauma, displacement, and cultural suppression can have lasting impacts on mental health. The loss of traditional practices and languages can erode a sense of identity and belonging. The good news is that reconnecting with cultural heritage can be a powerful tool for healing. By embracing our roots, we can tap into resilience, community support, and a deeper sense of purpose. This might mean learning a traditional language, participating in cultural ceremonies, or simply sharing stories with elders.

 

As we navigate the complexities of modern life, it's clear that cultural heritage is a vital part of our wellbeing. By honouring and celebrating our diverse backgrounds, we can build stronger, more compassionate communities.

Guest; Dr Mathole Motshekga lll,&nbsp;Historian &amp; Cultural Heritage expert
Cultural heritage is more than just traditions and customs &ndash; it's a profound influence on our health and wellbeing. The values, beliefs, and practices passed down through generations shape our relationship with our bodies, our communities, and the world around us. In many indigenous cultures, the connection to land and ancestors is a cornerstone of mental and physical health. Traditional practices like meditation, yoga, and tai chi, rooted in Eastern cultures, have been shown to reduce stress and improve overall wellbeing. Even the food we eat, often a reflection of our cultural heritage, can be a source of comfort and nourishment.
&nbsp;
But cultural heritage can also present challenges. Intergenerational trauma, displacement, and cultural suppression can have lasting impacts on mental health. The loss of traditional practices and languages can erode a sense of identity and belonging. The good news is that reconnecting with cultural heritage can be a powerful tool for healing. By embracing our roots, we can tap into resilience, community support, and a deeper sense of purpose. This might mean learning a traditional language, participating in cultural ceremonies, or simply sharing stories with elders.
&nbsp;
As we navigate the complexities of modern life, it's clear that cultural heritage is a vital part of our wellbeing. By honouring and celebrating our diverse backgrounds, we can build stronger, more compassionate communities.

Discussion: How cultural heritage influences health and well-being

Ferdinand W. Gernandt, Award-winning writer, producer and director

Ferdinand Gernandt's harrowing journey is a testament to the power of faith and resilience. Wrongfully accused and imprisoned in 2024 for allegations of fraud, intimidation, and theft, Gernandt's life was turned upside down. But in the depths of darkness, he found a glimmer of light.

His debut autobiography, The God Assignment, chronicles his transformation from victim to vessel, reframing prison as a pulpit and trauma as training. Through 30 daily reflections, Gernandt shares his raw honesty and bold spiritual insights, offering a message of hope to those battling injustice.

 

Ferdinand W. Gernandt,&nbsp;Award-winning writer, producer and director
Ferdinand Gernandt's harrowing journey is a testament to the power of faith and resilience. Wrongfully accused and imprisoned in 2024 for allegations of fraud, intimidation, and theft, Gernandt's life was turned upside down. But in the depths of darkness, he found a glimmer of light.
His debut autobiography, The God Assignment, chronicles his transformation from victim to vessel, reframing prison as a pulpit and trauma as training. Through 30 daily reflections, Gernandt shares his raw honesty and bold spiritual insights, offering a message of hope to those battling injustice.
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Profile: Second chances, and endless lessons 

Zwelethu Bashman, Managing Director of MSD Sub-Saharan Africa

Cervical cancer is a preventable and treatable disease, yet it remains a leading cause of cancer-related deaths among women in South Africa. The good news is that with the right tools and collective action, elimination is within reach. This isn't just a health issue; it's a moral and socioeconomic imperative that demands decisive policy action, sustained funding, and coordinated efforts across sectors.

 

Zwelethu Bashman, Managing Director of MSD Sub-Saharan Africa
Cervical cancer is a preventable and treatable disease, yet it remains a leading cause of cancer-related deaths among women in South Africa. The good news is that with the right tools and collective action, elimination is within reach. This isn't just a health issue; it's a moral and socioeconomic imperative that demands decisive policy action, sustained funding, and coordinated efforts across sectors.
&nbsp;

Cervical Cancer Elimination

Guest; Chevonne Ramharuk, Founder & Yoga Instructor: Kyma Yoga Flow

Colour has a profound influence on our emotions, perceptions and behaviours, often operating beneath our conscious awareness. As Pantone's 2026 Colour of the Year, Cloud Dancer (11-4201) embodies a soothing serenity, inviting us to pause, reflect and recharge in a world fraught with distractions.

This gentle, airy white hue is more than just a visual delight; it's a psychological balm. According to Leatrice Eiseman, Executive Director of the Pantone Colour Institute, Cloud Dancer represents a promise of clarity, encouraging us to simplify, focus and listen to our inner voices. Its subtlety inspires creativity, allowing our minds to wander and innovate.

The emotional resonance of colour is deeply rooted in our biology and culture. Research suggests that light colours like Cloud Dancer evoke feelings of positivity, calmness and hope, while darker shades often elude negativity and sadness. Saturation and hue also play significant roles, with vibrant colours like red and orange stimulating high-arousal emotions, and cool tones like blue and green promoting relaxation.

Cloud Dancer's selection reflects a collective yearning for simplicity, mindfulness and calm in an increasingly chaotic world. As we navigate the complexities of modern life, this colour reminds us that stillness and introspection are essential to our well-being.

Guest; Chevonne Ramharuk,&nbsp;Founder &amp; Yoga Instructor: Kyma Yoga Flow
Colour has a profound influence on our emotions, perceptions and behaviours, often operating beneath our conscious awareness. As Pantone's 2026 Colour of the Year, Cloud Dancer (11-4201) embodies a soothing serenity, inviting us to pause, reflect and recharge in a world fraught with distractions.
This gentle, airy white hue is more than just a visual delight; it's a psychological balm. According to Leatrice Eiseman, Executive Director of the Pantone Colour Institute, Cloud Dancer represents a promise of clarity, encouraging us to simplify, focus and listen to our inner voices. Its subtlety inspires creativity, allowing our minds to wander and innovate.
The emotional resonance of colour is deeply rooted in our biology and culture. Research suggests that light colours like Cloud Dancer evoke feelings of positivity, calmness and hope, while darker shades often elude negativity and sadness. Saturation and hue also play significant roles, with vibrant colours like red and orange stimulating high-arousal emotions, and cool tones like blue and green promoting relaxation.
Cloud Dancer's selection reflects a collective yearning for simplicity, mindfulness and calm in an increasingly chaotic world. As we navigate the complexities of modern life, this colour reminds us that stillness and introspection are essential to our well-being.

The psychological impact of colour.   Backdrop: Colour of the Year - Pantone: 11-4201 – Cloud Dancer

Guest; Dr Caylin Goodchild, Registered Dietitian

As the calendar flips to a new year, many of us resolve to eat healthier, but the enthusiasm often fades as the months go by. The key to success lies in setting realistic goals and cultivating habits that nourish both body and mind.

Establishing a healthy relationship with food is a journey, not a destination. It's about making conscious choices that prioritize whole, nutrient-dense foods, while still allowing for flexibility and enjoyment. Start by identifying your why: what drives you to want to eat healthier? Is it more energy, better skin, or simply feeling more confident in your own skin?

Once you've pinpointed your motivation, set specific, achievable goals. Instead of vowing to cut out entire food groups, aim to incorporate more fruits and veggies into your daily routine. Try adding a serving of leafy greens to your breakfast omelette or swapping your afternoon snack for a crunchy apple.

Building habits takes time and patience, so focus on progress, not perfection. Begin with small, manageable changes that you can sustain over time. Prep meals in advance, explore new recipes, and don't be too hard on yourself when you encounter setbacks. Every healthy choice is a step in the right direction.

One effective strategy is to focus on addition rather than subtraction. Instead of cutting out foods you love, try adding healthy options to your diet. This mindset shift can help you feel more empowered and less deprived.

Surround yourself with support and resources to help you stay on track. Share your goals with a friend or family member and ask for their encouragement. Explore cookbooks, blogs, or social media accounts that inspire you to cook and eat well.

As you work towards your goals, celebrate your successes and learn from your setbacks. With time and consistency, healthy eating will become second nature, and you'll be well on your way to a happier, healthier you.

Guest; Dr Caylin Goodchild,&nbsp;Registered Dietitian
As the calendar flips to a new year, many of us resolve to eat healthier, but the enthusiasm often fades as the months go by. The key to success lies in setting realistic goals and cultivating habits that nourish both body and mind.
Establishing a healthy relationship with food is a journey, not a destination. It's about making conscious choices that prioritize whole, nutrient-dense foods, while still allowing for flexibility and enjoyment. Start by identifying your why: what drives you to want to eat healthier? Is it more energy, better skin, or simply feeling more confident in your own skin?
Once you've pinpointed your motivation, set specific, achievable goals. Instead of vowing to cut out entire food groups, aim to incorporate more fruits and veggies into your daily routine. Try adding a serving of leafy greens to your breakfast omelette or swapping your afternoon snack for a crunchy apple.
Building habits takes time and patience, so focus on progress, not perfection. Begin with small, manageable changes that you can sustain over time. Prep meals in advance, explore new recipes, and don't be too hard on yourself when you encounter setbacks. Every healthy choice is a step in the right direction.
One effective strategy is to focus on addition rather than subtraction. Instead of cutting out foods you love, try adding healthy options to your diet. This mindset shift can help you feel more empowered and less deprived.
Surround yourself with support and resources to help you stay on track. Share your goals with a friend or family member and ask for their encouragement. Explore cookbooks, blogs, or social media accounts that inspire you to cook and eat well.
As you work towards your goals, celebrate your successes and learn from your setbacks. With time and consistency, healthy eating will become second nature, and you'll be well on your way to a happier, healthier you.

Nourishing Your Way to a Healthier You: Building Sustainable Eating Habits

Richard Sutton, Author & Advisor on Resilience and Human Performance

As we step into a new year, it's tempting to clench onto our carefully crafted plans and formulas, hoping they'll shield us from the unpredictability of life. But the truth is, "shift" happens – and it's precisely this unpredictability that makes life so rich and transformative.

 

Richard Sutton, a seasoned expert in personal growth and transformation, offers 12 powerful tools to help you navigate life's twists and turns with greater ease, calm, and resilience. Rather than resisting change, these tools will empower you to harness its energy and emerge stronger, wiser, and more whole.

 

His approach is rooted in the understanding that life is inherently dynamic, and that our ability to adapt and flow is key to our well-being. His 12 tools are designed to help you cultivate inner strength, clarity, and peace, even during chaos.

As you embark on this new year, remember that it's okay to shift, to evolve, and to let go. With Sutton's 12 tools, you'll be well on your way to creating a life that's not just resilient, but radiant – a life that reflects your deepest values and aspirations.

 

Would you like to know more about Richard Sutton's 12 tools or explore specific areas of personal growth?

 

We have Richard on the line…Richard how are you?

Richard Sutton,&nbsp;Author &amp; Advisor on Resilience and Human Performance
As we step into a new year, it's tempting to clench onto our carefully crafted plans and formulas, hoping they'll shield us from the unpredictability of life. But the truth is, "shift" happens &ndash; and it's precisely this unpredictability that makes life so rich and transformative.
&nbsp;
Richard Sutton, a seasoned expert in personal growth and transformation, offers 12 powerful tools to help you navigate life's twists and turns with greater ease, calm, and resilience. Rather than resisting change, these tools will empower you to harness its energy and emerge stronger, wiser, and more whole.
&nbsp;
His approach is rooted in the understanding that life is inherently dynamic, and that our ability to adapt and flow is key to our well-being. His 12 tools are designed to help you cultivate inner strength, clarity, and peace, even during chaos.
As you embark on this new year, remember that it's okay to shift, to evolve, and to let go. With Sutton's 12 tools, you'll be well on your way to creating a life that's not just resilient, but radiant &ndash; a life that reflects your deepest values and aspirations.
&nbsp;
Would you like to know more about Richard Sutton's 12 tools or explore specific areas of personal growth?
&nbsp;
We have Richard on the line&hellip;Richard how are you?

12 tools to calm, strengthen and transform your life

The practices we can all use to create some mental clarity and space and up in the new year

Guest; Dr Anesu Mbizvo, Co-owner and founder of The Nest Space, the first black and female-run yoga and wellness centre

Plot: Amidst the buzz of resolutions and goal setting, it's easy to get caught up in the noise and lose sight of what's truly essential. Yet, this is precisely the moment to prioritise mental clarity and space – the fertile ground from which true growth and transformation emerge.

Creating inner space is not about achieving a state of blankness or zero; it's about cultivating a sense of awareness, calm, and connection to ourselves and the world around us. It's about recognizing that our minds are like gardens – they require tending, pruning, and nurturing to flourish.

So, what practices can we weave into our daily lives to foster this inner clarity and space? The key lies in simplicity and intention. It might be as straightforward as taking a few conscious breaths each morning, setting aside time for journaling or meditation, or simply paying attention to our thoughts and emotions without judgment.

 

Let’s explore specific practices or strategies for cultivating mental clarity and space with Dr Anesu Mbizvo, Co-owner and founder of The Nest Space, the first black and female-run yoga and wellness centre

 

The practices we can all use to create some mental clarity and space and up in the new year
Guest; Dr Anesu Mbizvo, Co-owner and founder of The Nest Space, the first black and female-run yoga and wellness centre
Plot: Amidst the buzz of resolutions and goal setting, it's easy to get caught up in the noise and lose sight of what's truly essential. Yet, this is precisely the moment to prioritise mental clarity and space &ndash; the fertile ground from which true growth and transformation emerge.
Creating inner space is not about achieving a state of blankness or zero; it's about cultivating a sense of awareness, calm, and connection to ourselves and the world around us. It's about recognizing that our minds are like gardens &ndash; they require tending, pruning, and nurturing to flourish.
So, what practices can we weave into our daily lives to foster this inner clarity and space? The key lies in simplicity and intention. It might be as straightforward as taking a few conscious breaths each morning, setting aside time for journaling or meditation, or simply paying attention to our thoughts and emotions without judgment.
&nbsp;
Let&rsquo;s explore specific practices or strategies for cultivating mental clarity and space with Dr Anesu Mbizvo, Co-owner and founder of The Nest Space, the first black and female-run yoga and wellness centre
&nbsp;

The practices we can all use to create some mental clarity and space and up in the new year

How to become mindful this festive season 

Discussion: Pros and Cons of HRT 

Natasha Sass, Founder of N-Lightened Self | Naturopath | Integrative Health & Empowerment Specialist | Trauma-Informed Practitioner

Discussion: Pros and Cons of HRT 
Natasha Sass, Founder of N-Lightened Self | Naturopath | Integrative Health &amp; Empowerment Specialist | Trauma-Informed Practitioner

Shifting Your Lens

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