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

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!

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

📱: 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 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

Follow A Cup Full on Instagram

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

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