Hi Community,

This week’s episode marks the final chapter of A Cup Full. For the past three years, this podcast has been one of the most fulfilling journeys of my life. From the late nights of research, the joy of recording, the challenges of editing, and the excitement of sharing each episode with you, every moment has taught me something and shaped me in ways I’ll always carry forward.

It has become clear that it’s time to gently close this beautiful chapter so I can make space for what comes next. I take with me the lessons, the growth, and the joy of knowing that this space touched hearts, mine included.

Thank you for every listen, every share, and every kind word along the way. Your support has meant more than I can ever express, and I will always hold this community close.

Hi Community!

What does it really mean to find your people—and why does it matter now more than ever?

In this weeks episode I sit down with Savannah Cozzi and Sarah Waller, the powerhouse founders of Socially Gathering—South Africa’s go-to platform for women looking to connect, collaborate, and cultivate meaningful friendships.

Together, we explore the emotional and professional importance of building community, the challenges of adult friendships, and how women can create safe, empowering spaces for one another. From vulnerable stories to practical tips, this conversation is a love letter to connection.

✨ In this episode:

• The mental health benefits of authentic friendships

• How Socially Gathering came to life

• Navigating networking as an introvert

• Turning surface-level connections into soul-level community

• Why collaboration beats competition—every time

Whether you’re craving sisterhood, looking to grow your network, or just need a reminder that you’re not alone—this episode will leave your cup full.

Where you can find Socially Gathering

Website: https://sociallygatheringstore.com/

Find Socially Gathering on Instagram:

https://www.instagram.com/sociallygathering

Find Socially Gathering on TikTok:

https://www.tiktok.com/@sociallygathering

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I want to hear from you! Email A Cup Full

💻:acupfulll@gmail.com

Find Tshegetso on Instagram

📱: https://www.instagram.com/tshegetso_m/?__pwa=1#

Hi Community!

What if your skincare routine didn’t need to be complicated to be effective? In this episode oI sit down with Dr. Fernanda da Silva Tatley—scientist, founder of Azurlis Natural Skin Care, and advocate for conscious beauty—to explore how less really can be more.

We dive into the science of how our skin heals itself, the power of intentionality in choosing products, and why simplifying your skincare routine is one of the most nourishing things you can do—not just for your skin, but for your whole self.

✨ Expect science, soul, and so many aha moments.

Whether you’re new to conscious skincare or ready to declutter your beauty shelf, this one’s for you.

Find A Cup Full on TikTok

📱: https://www.tiktok.com/@acupfullpod

Find A Cup Full on Instagram

📱: https://www.instagram.com/acupfulllpod

I want to hear from you! Email A Cup Full

💻:acupfulll@gmail.com

Find Tshegetso on Instagram

📱: https://www.instagram.com/tshegetso_m/?__pwa=1#

Find Dr Fernanda on TikTok:

https://www.tiktok.com/@drfernandadasilvatatley

Where to find Azulris:

https://azurlis.co.nz/?srsltid=AfmBOoowmvS78OE9GEmKjvjL3p6npcn4WGqkIBoWOpKP1t0kFLIxQRzN

Hi Community!

In this weeks episode, I open up about what it’s meant to me grow, to heal, and to finally accept the version of myself I’ve become.

I’m no longer the person I was two years ago — and that realization has come with grief, discomfort, clarity, and ultimately, peace.

This episode is a reflection on the power of inner work, the courage it takes to walk away from what no longer serves you, and the strength in choosing yourself — over and over again.

I share what healing from childhood trauma has revealed to me, how I’ve stopped living to please others, and why I’ve made hard decisions like going no-contact with a parent.

If you’re in a season of change, becoming, or acceptance — this is your sign that you’re not alone. Your growth is valid. Your boundaries are holy. And your transformation is worth being proud of.

You are allowed to evolve. You are allowed to let go. And most importantly, you are allowed to be okay with who you’ve become.

Find A Cup Full on TikTok

📱: https://www.tiktok.com/@acupfullpod

Find A Cup Full on Instagram

📱: https://www.instagram.com/acupfulllpod

I want to hear from you! Email A Cup Full

💻:acupfulll@gmail.com

Find Tshegetso on Instagram

📱: https://www.instagram.com/tshegetso_m/?__pwa=1#

Hi Community!

In this powerful and heartfelt episode, I’m joined by psychotherapist Mmampho Tswene for a transformative conversation on how talk therapy can support the healing of childhood trauma. Drawing from both her professional expertise and lived experience, Mmampho helps us understand how early emotional wounds can shape our adult lives — and how therapy offers a path to healing, awareness, and self-compassion.

We unpack what trauma looks like when it goes unspoken, how it shows up in our relationships, and why creating a safe, non-judgmental space through talk therapy is so crucial for inner child work. Mmampho also shares insights into the therapeutic process, common fears clients face, and the beauty of slowly reconnecting with parts of ourselves we had to abandon to survive.

If you've ever questioned whether healing is possible, this episode will remind you that it is — with the right tools, support, and a willingness to go inward. Tune in for a gentle yet profound invitation to choose yourself, your peace, and your healing.

Find A Cup Full on TikTok

📱: https://www.tiktok.com/@acupfullpod

Find A Cup Full on Instagram

📱: https://www.instagram.com/acupfulllpod

I want to hear from you! Email A Cup Full

💻:acupfulll@gmail.com

Find Tshegetso on Instagram

📱: https://www.instagram.com/tshegetso_m/?__pwa=1#

Mmampho's details

She works for: SM Psychology and Wellness group

Email: mmamphotswene@gmail.com

Contact: 0672102840 (WhatsApp Business)

Hi Community!

In this weeks episode we are talking about the beauty and value of pausing and resting.

In a world that celebrates constant hustle, choosing to rest can feel strange and sometimes even wrong.join me, as we explore the beauty of slowing down, tuning into your body, and giving yourself permission to just be. Whether you're feeling burnt out or simply need a reminder that rest is productive too — this one’s for you.

Video mentioned:

AsiFit on TikTok: https://www.tiktok.com/@asiphile_vena/video/7497253120662146359

4 proven ways to regulate your nervous system and lower cortisol!https://www.tiktok.com/@giuliahalkier_/video/7259920622518537478

Follow A Cup Full on TikTok

📱: https://www.tiktok.com/@acupfullpod

Follow A Cup Full on Instagram

📱: https://www.instagram.com/acupfulllpod

I want to hear from you! Email A Cup Full

💻:acupfulll@gmail.com

Hi Community!

In this weeks episode we're talking about learning to play in adulthood.

Adulting doesn’t have to mean abandoning the things that light us up. Join me, as we explore how to reconnect with joy in the midst of responsibilities, routines, and the realness of life. From small pleasures to soul-nourishing practices, this one’s an invitation to bring more lightness into your days — and to remember that joy is not a luxury, it’s a necessity.

How to add more play to your grown up life, even now: https://www.nytimes.com/2020/08/14/smarter-living/adults-play-work-life-balance.html

Follow A Cup Full on TikTok

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📱: https://www.instagram.com/acupfulllpod

I want to hear from you! Email A Cup Full

💻:acupfulll@gmail.com

Hi Community!

In this episode of A Big Sisters Advice, I’m sharing the kind of advice I wish someone had given me after matric. Whether you’re upgrading your marks, in a gap year, or starting your journey in university or college — I’ve got you. From practical steps to finding the right path, to making the most of your freedom in higher learning without losing focus, this is your go-to guide to navigating life after high school with clarity, confidence, and intention. Follow A Cup Full on TikTok

📱: https://www.tiktok.com/@acupfullpod

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I want to hear from you! Email A Cup Full

💻:acupfulll@gmail.com

Here's how to have an intentional and productive 2025: Setting SMART goals and create healthy habits

https://open.spotify.com/episode/3oIB3IB0u0XhWxCf3A1Qgq?si=e91116430050491d

Hi Community!

In this weeks episode I open up about my personal journey of improving my relationship with money — the highs, the lows, and the lessons learned along the way. I share how I made the intentional decision to become more financially literate and how that choice has helped me redefine what it means to save, grow, and live with intention.

We often think we need to have it all together or wait until we’re earning more to start saving or investing in ourselves — but I’ve learned that a little really does go a long way. From small savings habits to redefining luxury as peace of mind, I talk about the power of living within your means and how that, too, is a form of self-love and abundance.

This episode is a gentle reminder that pouring into yourself doesn’t always look like splurging — sometimes, it’s choosing sustainability, discipline, and financial wellness. Let’s sip on that truth together.

My favorite finance podcasts that have helped me transform my mindset when it comes to money:

Honest Money with Warren Ingram: https://open.spotify.com/episode/4B3xnz8V8slJDG8Mkd4bwD?si=ef1ed7272dde4ee9

The Broke Generation: https://open.spotify.com/episode/3IHJTvaadMuliSsJwAHIqf?si=577cfc7b1ca94150

Financial Feminist: https://open.spotify.com/show/0b5qzMiw22wHBfe1x9LfaQ?si=cfa500ca288d4aa3

The Investors Chair with Ivyn Sambo: https://open.spotify.com/episode/2zGUH2DGaLniqEbW0lfomh?si=8824d0c278824e08

Follow A Cup Full on TikTok

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📱: https://www.instagram.com/acupfulllpod

I want to hear from you! Email A Cup Full

💻:acupfulll@gmail.com

Hi Community!

In this weeks episode, we explore beauty, self-perception, and how society often distorts the way we see ourselves. I’m here to remind you that you don’t need to change a single thing to be worthy or beautiful — you already are. Instead of chasing trends or external validation, let’s shift the focus inward — toward self-love, acceptance, and holistic well-being. It’s time to embrace your physical appearance as it is and nurture your whole self.

Follow A Cup Full on TikTok

📱: https://www.tiktok.com/@acupfullpod

I want to hear from you! Email A Cup Full

💻:acupfulll@gmail.com

Instagram:https://www.instagram.com/tshegetso_m/

Hi Community,

In this episode, we dive into the powerful reminder that you only have one body—your lifelong home. I explore the importance of treating yourself with love, respect, and mindfulness, making choices that nourish both your physical and mental well-being.

From mindful movement to healthy routines and the impact of holistic well-being, we discuss how a balanced approach to health can help you live a more fulfilled, energized life.

Follow A Cup Full on TikTok

📱: https://www.tiktok.com/@acupfullpod

I want to hear from you! Email A Cup Full

💻:acupfulll@gmail.com

Hi Community!

In this weeks episode we're talking about how small steps lead to big moments. We dive into the power of obedience and intention in the seemingly small moments of life.

Often, we’re so focused on the big picture that we overlook the beauty, value, and growth that happens in the in-between. Let’s talk about why embracing the process, giving yourself time, and honoring each step creates the foundation for meaningful success.

Don’t despise the small beginnings—because they shape the biggest breakthroughs.

Follow A Cup Full on TikTok

📱: https://www.tiktok.com/@acupfullpod

I want to hear from you! Email A Cup Full

💻:acupfulll@gmail.com

Hi Community!

Welcome to Season 7

I am so excited to be ushering a new season with non other than my good friend Bokang!!! We're reflecting on the last decade and what our 20's have taught us. And share our thoughts, feelings and what we're most looking forward to in our 30's.

Grab a snack, a drink and get cozy with us as we go allll the way in!

Follow A Cup Full on TikTok

📱: https://www.tiktok.com/@acupfullpod

I want to hear from you! Email A Cup Full

💻:acupfulll@gmail.com

Follow The B Word Media here: https://www.instagram.com/thebword_za?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

Follow Bokang here: https://www.instagram.com/sheisbokang?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

Hi Community!

In this week's episode we are wrapping up both the Healing Through Feeling Series and this season of the podcast.

Join me as I reflect on how choosing to pursue relationship with God has changed me for the better and helped me work through healing from and growing into the person that I have.

Thank you for your support and kindness. See you soon for season 7!

Follow A Cup Full on TikTok

📱: https://www.tiktok.com/@acupfullpod

I want to hear from you! Email A Cup Full

💻:acupfulll@gmail.com

Hi Community!

In this weeks epsiode we are still healing through feeling, but with a specific focus on how taking care of myself has played a pivotal role in me finding the peace and healing I have looked for, for a really long time.

Join me as I share what taking care of myself has looked like over the last year. From eating better, to choosing sobriety, to learning what my likes and dislikes are. I leave absolutely no stone unturned in this one.

Follow A Cup Full on TikTok

📱: https://www.tiktok.com/@acupfullpod

I want to hear from you! Email A Cup Full

💻:acupfulll@gmail.com

Hi Community!

Join me as I put on my big sister hat and share some advice that I would've loved to hear in my earlier twenties.

Follow A Cup Full on TikTok

📱: https://www.tiktok.com/@acupfullpod

I want to hear from you! Email A Cup Full

💻:acupfulll@gmail.com

Hi Community!

In this week's episode we are continuing with the healing through feeling series, specifically journeying through the nervous system. Join me as I detail what the nervous system is, the value of healing it and how learning to heal my nervous system has completely changed my life, my relationship with myself and my relationship with others.

Nervous System Healing Resources:

https://www.tiktok.com/@giuliahalkier_/video/7259920622

https://www.tiktok.com/@giuliahalkier_?is_from_webapp=1&sender_device=pc

Follow A Cup Full on TikTok

📱: https://www.tiktok.com/@acupfullpod

I want to hear from you! Email A Cup Full

💻:acupfulll@gmail.com

Hi Community!

In this week's episode we continue with the healing through feeling series with a specific focus on acceptance.

Accepting the truth about the things that happened in the past that affected me negatively has been both life changing and mind altering. Acceptance for me has given me the time and space to understand where it hurts and what I need to do to heal. It has been freedom and being able to access the peace I longed for, for a very long time.

I am so grateful that I can look back and see how far I have come.

Follow A Cup Full on TikTok

📱: https://www.tiktok.com/@acupfullpod

I want to hear from you! Email A Cup Full

💻:acupfulll@gmail.com

Hi Community!

Welcome to yet another series! As I close off the season, I thought it would be a good idea to share some of the functional, effective and practical things I have done to help me heal my heart, body and mind from some of the pain, trauma, anger, pain and shame I carried around.

I spent all of 2024 really focusing on healing and the results have been so beautiful to witness.

Therapy has played such a pivotal role in the person that I have become and while I know that it is not easily accessible, I will always say that if you can afford it, please give it a try.

I really hope that you can take something valuable and helpful away from this.

Follow A Cup Full on TikTok

📱: https://www.tiktok.com/@acupfullpod

I want to hear from you! Email A Cup Full

💻:acupfulll@gmail.com

Hi Community!!

HAPPY NEW YEAR. Wishing you a fruitful 2025!

As we walk into a new year it is important to have the goals and dreams as well as the good intentions behind them. But it is also important to be prepared for the moments where we don't feel like showing up and we have to fight through achieving that goal.

In this week's episode we're understanding the value and importance of keeping the promises we make to ourselves, repairing any fractured self-trust and how to overcome feeling stuck when it comes to achieving our goals.

Let's make 2025 a year full of keeping the promises we make to ourselves and showing up even when we don't want to.

Follow A Cup Full on TikTok

📱: https://www.tiktok.com/@acupfullpod

I want to hear from you! Email A Cup Full

💻:acupfulll@gmail.com