This one is different (and kinda scary!). Because for once, I’m not the one asking the questions.

Suraya steps in - as my friend, not just a host - and pulls me into a conversation I probably wouldn’t have had on my own.

And if I'm honest - some of these questions caught me off guard.

We talk about things I don’t usually say out loud:

- The “healthy habits” I actually think are overrated.

- The pressure of being seen as “the healthy one”.

- Moments where I’ve felt like I’m failing at everything.

- What I’ve had to unlearn about wellness, fitness and my body.

- And what this whole Mama Mudra journey really looks like behind the scenes.

This episode is less polished, less curated, and a lot more real.

Because if I’m asking you to rethink wellness… I have to be willing to do the same, publicly.

This episode also provides context for everything else I’m building.

If this episode made you feel something - message me. I read every single one, and I would love the feedback.

And if you’ve been sitting on the sidelines, unsure about following or subscribing - I hope that this is your sign. Come a bit closer. This is what we’re building.

We spend so much time focusing inward. On our routines, our habits, our discipline, our structure... But what if that’s only half the equation?

In this episode, we explore something I don’t think gets nearly enough attention in wellness: Expansion.

* That feeling you get when you try something new.

* Go somewhere different.

* Meet someone unexpected.

* Step slightly outside of who you’ve been.

That’s not just “nice to have”. It’s essential.

Zahirah brings a completely different lens to this conversation - one that moves beyond routine and into experience.

We talk about:

- Why doing the same things over and over can actually limit your growth

- The role of novelty in happiness and brain function.

- Travel, creativity and curiosity as tools for wellbeing.

- How to expand your life without blowing it up completely.

- And why joy often lives just outside your comfort zone.

This episode will challenge the idea that more discipline is always the answer. Sometimes, the answer is… more life.

If you’ve been feeling stuck, flat, or uninspired - don’t skip this one.

And when you’re done, send it to someone you want to experience more life with.

Subscribe, follow, and stay connected - because this conversation is only getting bigger.

We all know someone like this. No matter what’s going on… No matter the pressure, the chaos, the workload… They just hold themselves differently.

They show up well, stay grounded. And, most of all, they choose joy - consistently.

Vincent Manzini is one of those people.

So, in this episode with this legend that I love and respect so much, I wanted to understand something deeper: Is that natural… or is it something that he actively works on? What came out of this conversation is a perspective shift I didn’t expect.

Because joy, it turns out, isn’t passive. It’s not something you wait for.

It’s something you actively practice.

In this episode, Vincent and I get into:

- What it actually takes to stay consistent in your mindset.

- Why discipline and happiness are not opposites. (they’re partners)

- How environment, people and energy shape your baseline state.

- The power of presence in a world that constantly pulls you out of it.

- And why the simplest habits are often the ones that change everything.

This is one of those episodes that makes you reflect on how you’re choosing to show up every day.

Because that’s what it is. A choice.

If you know someone who always seems to “have it together,” send them this and ask them if this resonates, and if you’re trying to build more consistency in your own life, start here.

Follow, subscribe, and stay close to this conversation - because this is the work.

We’ve been sold a very tired narrative about aging.

That everything declines, energy drops, hormones become the enemy, and joy somehow becomes harder to access.

I don’t believe that. And, thank goodness, neither does Andrea Back.

In this episode, we unpack what’s really happening in our bodies as we move through different life stages - and more importantly, how to work with it instead of resisting it.

Because what if aging wasn’t something to manage... But something to optimise? This conversation shifts the lens from fear to empowerment.

From “how do I survive this phase?” to “how do I feel my absolute best in this phase?”

We talk about:

- Why your current approach to wellness might stop working (and what to do about it)

- Hormones, stress, and why they’re not the villains we’ve made them out to be

- The role of nutrition and lifestyle in how you experience aging

- Why “feeling good” needs to become your baseline, not your reward

- And how to actually build a version of wellness that evolves with you

This is not about anti-aging. It’s about aging well, with energy, clarity, and yes… joy.

If you’ve ever felt like your body is changing and no one’s given you a roadmap - this is the episode you need.

If this episode shifts how you think about your body even slightly, send it to a friend who needs to hear it. And if you’re not already subscribed - this is your reminder. We’re dropping episodes weekly, and this is just the beginning.

Walk into any health store and it feels like you need every-single-thing! Powders. Pills. Adaptogens. Sprays. Tonics. So where do you actually start?

In this episode, Kate Thompson-Duwe sits down with Toni Carroll to cut through the noise of the modern supplement industry - and answer the question everyone is asking:

Are we actually deficient… or just overwhelmed?

They unpack the tension between real nutritional gaps and aggressive wellness marketing, and why more supplements don’t always mean better health.

This is a grounded, honest conversation that will save you money, time, and confusion - while helping you make smarter, more intentional choices for your body.

In this episode:

- Whether we’re truly nutrient deficient today

- Why the supplement industry feels so overwhelming

- The difference between necessity and marketing hype

- How to know what your body actually needs

- Why more is not always better (or effective)

You don’t need everything. You need what works for you.

And understanding that is where real wellness begins.

If your brain is wired for survival… how are you ever supposed to feel happy?

In this episode, Kate reconnects with Matt Furlonger to unpack one of the most important truths in modern wellness: Your brain is not designed to make you happy. It’s designed to keep you alive.

Which means stress, worry, and negativity aren’t personal failures - they’re biological defaults.

But here’s the shift: once you understand that, you can start working with your brain instead of against it.

This conversation moves beyond theory into practical application - helping you understand how to reshape your neurological patterns, expand your capacity for joy, and actively build your own pathway to happiness.

In this episode:

- The truth about your brain’s negativity bias

- Why you default to stress even when life is “good”

- How to stop judging yourself for anxious thoughts

- Practical ways to rewire your brain for more joy

- How brain health directly impacts your happiness

You’re not broken. You’re wired for survival.

But you can train your brain to experience more joy - on purpose.

What if everything you’ve been told about “doing health right” is wrong?

In this foundational episode, Kate Thompson-Duwe sits down with Dr Simone Silver to challenge one of the biggest myths in wellness: that there’s a single formula that works for everyone.

Because there really isn’t.

This conversation reframes health not as a checklist of protocols, but as something far more nuanced, dynamic, and personal - an art form, in Dr Silver's words.

They explore why copying routines, stacking supplements, and chasing trends can actually disconnect you from what your body truly needs - and how your ability to feel good, stay consistent, and experience joy is deeply tied to understanding your own biology.

This is the episode that changes how you think about everything that follows.

In this episode:

- Why health is not a protocol - it’s a personalised ecosystem

- The danger of “copy-paste” wellness routines

- The missing link between optimal health and happiness

- Why healing requires connection, not just diagnosis

- How to start thinking about your own “artistry of health”

Stop outsourcing your health. Start understanding it.

Because your pathway to happiness is built on your version of optimality, and joy is our performance metric.

DISCLAIMER: The views shared in this podcast are the views of guests and not medical advice. Please seek a registered practitioner for professional advice to suit your individual needs.

Everywhere we look, someone is telling us how to live well.

What to eat, how to train, when to fast, what supplements to take, and generally how to optimise every single part of our lives.

And yet… people are more overwhelmed, more confused, and often feeling worse than ever.

So what’s going wrong?

In this episode, Kate Thompson-Duwe unpacks something that sits right at the centre of Mama Mudra: that there is no single “right” way to do wellness.

What energises one person can completely deplete another, and what works for someone else’s body, lifestyle, or season of life might not work for yours.

And maybe the real issue isn’t that we’re not trying hard enough… maybe it’s that we’ve been trying to follow someone else’s formula.

So, this episode is about coming back to yourself.

It’s about stepping away from the noise, the pressure, and the idea that there is one perfect protocol… and instead starting to build your own, deeply personal pathway to happiness and wellbeing.

Because happiness isn’t the reward for getting everything right.

It’s the thing that allows you to keep going.

In this episode, we explore:

- Why the modern wellness industry is creating more confusion than clarity

- The danger of copying other people’s routines and protocols

- How to start identifying what actually works for you

- Why happiness is not the outcome, but the driver of consistency

- Letting go of judgement around how others choose to live well

- Creating a more supportive, less critical wellness culture

If something makes you feel strong, energised, and good in your body… that’s your signal. Whether it’s strength training, yoga, peptides, running, walking, cold plunges, or none of the above.

We’re all working towards a similar goal, but the path there will look different for each of us, and instead of questioning or criticising those differences, we should be supporting them.

If this episode resonated, share it with someone who might need to hear it.

And if you’re on your own journey of figuring out what works for you - you’re exactly where you need to be.

What does it actually take to build something meaningful from nothing, and how do you keep going when the odds are against you?

Kate sits down with Supriya Mody, founder of luxury skincare brand FutureMe, for an honest and deeply inspiring conversation about entrepreneurship, self-belief, and the philosophy that drives them both: giving wings to your dreams.

Supriya spent seven years building FutureMe from the ground up. No shortcuts, no compromises.

Supriya shares what that journey really looked like, including the self-doubt, the obstacles, and the mindset that kept her going. In this episode:

- Why your dream should scare you - and why it's a good sign if they do

- How being handed a failing business became Supriya's first lesson in entrepreneurship

- The difference between happiness as a destination vs a daily choice

- Why an abundant mindset is strategic, not idealistic

- How to stay committed to a long-term vision without burning out

"If you're not going to enjoy the journey, forget about the destination." - Supriya Mody

Connect with Supriya: Instagram @futuremeworld

Connect with Mama Mudra: Instagram @mama_mudra

Listen to more Mama Mudra Podcast episodes exploring the science, philosophy and experiences behind sustainable happiness.

What happens when you bring together movement, music, science and community… with one intention: happiness?

In this episode, Kate Thompson-Duwe reflects on the creation of Sunshine People - and why it represents something bigger than just an event.

We explore:

- The inspiration behind Sunshine People

- Why joy is at the centre of everything we’re building

- The power of combining movement, music and connection

- What happens when people come together with shared energy

- Why this is just the beginning of a much bigger movement

This is not just a recap - it’s a window into the philosophy behind what we’re creating. If you’ve ever felt the power of being in the right room, with the right people - this episode will resonate deeply.

Happiness is not something you chase alone.

It’s something you experience together.

Joy is the new performance metric.

Follow the journey:

Instagram: @mama_mudra

Instagram: @sunshinepeopleofficial

Listen to more Mama Mudra Podcast episodes exploring the science, philosophy, and experiences behind sustainable happiness.