It Aint for Sissies

In this foundational episode, we're diving into the world of vitamins and supplements— what they are, why your body needs them, and how to make smart choices about getting enough. From Vitamin A to Zinc, we’ll break down the essential nutrients that keep your body running smoothly, boost your immune system, and support everything from brain health to bone strength.

Whether you’re curious about supplements, trying to understand your multivitamin label, or just want to know which vitamins you might be missing, this episode is your go-to beginner’s guide.

We cover:

• What vitamins actually do in the body

• Signs you may be deficient

• What foods to find them in

  
  

Join us for this look at how to level up your health — one daily dose at a time.

(We love to answer our own questions asked in the cast - here's the answer as to why some sunscreens have zinc in them: Zinc oxide is a physical (mineral) sunscreen ingredient that offers broad-spectrum protection — meaning it protects against both UVA and UVB rays.)

This week on the podcast, we chat to Amy, a South African mom who made the bold move to Spain with her family. From culture shocks and admin chaos to unexpected wins and finding their rhythm in a new country. We dive into the real, unfiltered journey of starting over abroad.

Ready to turn your food scraps into garden gold? In this episode, we’re breaking down the basics of composting — what it is, why it matters, and how you can get started right at home, even if you’ve never touched a compost bin before.

From banana peels to coffee grounds, we’ll walk you through what can and can’t go in your pile, how to balance greens and browns, and whether you should go with a backyard bin, a worm farm, or a countertop system.

Whether you’re eco-curious or knee-deep in organic waste already, Rot and Roll will get you composting with confidence — and maybe even having a little fun with your food scraps along the way.

Let’s get dirty!

Answers to questions we asked in the cast:

• Are paper serviettes recyclable? No, because they often contain food waste, grease, or bodily fluids, which contaminate the recycling stream.
• Can you add Bicarbonate of soda (baking powder) to your compost bin/worm farm? Yes, but only in very small amounts Tiny amounts (a light sprinkle) can help neutralize acidic conditions. Too much will raise the pH too much and stress or kill your worms.

We’re back with Part 2 of our conversation with Gareth Thomas, a certified professional dog trainer and canine behaviour expert, and this time, we're digging even deeper into the art (and science) of great dog training.

In this episode, we explore real-world behaviour challenges by answering all your burning questions. Whether you're dealing with incessant barking, separation anxiety, or dog integration, this episode is full of insights you won't want to miss.

Special thanks to Gareth Thomas, founder of A Floor of Dogs, for sharing his expertise. Be sure to follow them on https://www.instagram.com/a_floor_of_dogs/ or visit https://www.afloorofdogs.co.za/ for more training tips!

📢 Missed Part 1? Go back and check it out first — it sets the stage for everything we cover here in Part 2.

What really goes into raising a well-behaved dog? In this episode, we sit down with certified professional dog trainer, Gareth Thomas, to uncover the truth behind the wagging tails, the misbehaviors, and the “aha!” training moments.

From the most common mistakes dog owners make to simple tips that can transform your pup’s behavior, Part 1 of this special two-part series is packed with practical advice, funny anecdotes, and surprising insights into how dogs think and learn. Whether you're a new dog parent or have years of experience, you'll walk away with tools you can use right away.

Don’t miss this tail-wagging conversation — your dog will thank you for it! 🐶

Want to get hold of Gareth: Find him here https://www.afloorofdogs.co.za/ or contact him on [email protected]

We’ve all heard the phrase “It’s okay not to be okay,” but when it comes to actually saying those words out loud — especially about our own mental health — why does it still feel so hard?

In this episode, we dive deep into the emotional and social barriers that keep people from opening up about mental health struggles. From fear of judgment and cultural stigma to internalized shame, we explore the real reasons why so many suffer in silence.

Join us as we unpack personal stories, challenge misconceptions, and ask the tough but necessary questions: What makes talking about mental health so uncomfortable? And how can we start creating spaces where vulnerability isn’t just accepted — it’s respected?

If you've ever felt like you had to hide your feelings or feared being labeled for what you're going through, this conversation is for you.

In this episode, we dive deep into the messy, mysterious world of modern dating where not everything—or everyone—is what they seem. From sweet messages to sudden silence, we're unpacking the emotional rollercoaster of being catfished and ghosted.

Join us as we share real-life stories from listeners who got swept up in digital romances that took unexpected turns. Whether you've been left on read, led on by a fake profile, or just love a good dating drama, this one's for you.

In this inspiring episode, we chat with Bronwynne Weihl, a former corporate high-flyer who made the bold decision to leave her banking career after 18 years to carve out a new path as an online business and LinkedIn coach. Bronwynne opens up about the fears and freedom that came with stepping away from the safety of the 9-to-5, and how she’s built a career rooted in purpose and connection. We also dive into her personal journey of embracing her natural grey hair, letting go of perfection, and learning to show up authentically—both online and in life. If you’ve ever felt the nudge to pivot, be more real with your audience, or redefine success on your own terms, this one’s for you.

To connect with Bronwynne:

https://za.linkedin.com/in/bronwynnewiehl-socialmediacoach

https://www.instagram.com/conversationswithbron/?hl=en

In the early stages of motherhood or a new relationship, it’s easy to pour so much of yourself into someone else that you forget who you were before. In this episode, we unpack the quiet, often unspoken experience of losing your identity when you become a partner or a parent. Join us as we explore how to reconnect with your sense of self, without guilt, all while still showing up for the people you love.

In this episode, your favourite ’84 babies take a ride in the time machine and revisit the sounds, sights, and pop culture moments that shaped our childhood. From Saturday morning cartoons and cassette tapes to forgotten adverts and dial-up internet, we dive deep into the memories that still make us smile (and cringe). Whether you're also a child of the '80s or just love a good throwback, join us as we reminisce, reflect, and laugh about the weird and wonderful world we grew up in.