PODCAST · health
Flat Whites & Insights
by Hans Cook - Cap'N'Chino
A space for open, honest and vulnerable conversations held over a cup of coffee. Host Hans, Founder of Cap'N'Chino, is a home barista and mental health advocate, who will be providing the flat whites, whilst his guests provide the insights. So grab yourself a coffee and take a moment to enjoy these insightful conversations. Artwork: Rhiannon Bradley-Ralph (@rhiwire) Music: Lofi Chill - FASSounds
Episodes
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S4 E6 | Martin Freeman: An Insight into Men's Mental Health & Peer Support
Trigger Warning: Suicide In this episode of Flat Whites & Insights, Hans is joined by Martin in one of the most vulnerable and powerful conversations to be held on the podcast with an insight into suicidality and first hand experience of being sectioned and subsequent recovery. Martin and Hans…
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S4 E5 | Dan Draper: An Insight into Radio, Podcasting & Mental Health
In this episode of Flat Whites & Insights, Hans is joined by Dan Draper to discuss his career as a freelance presenter across radio, podcasts and much more. They dive into Dan's recent experiences on BBC Radio 1, where he went live to the nation in December 2025 from Greg James' studio, before...
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S4 E4 | Coffee with E: An Insight into Mentors, Mindset & Community
In this episode of Flat Whites & Insights, Hans is joined by E, manager of the Tree Artisan Cafe in Oxford for a conversation whilst enjoying a cup of one of the cafe's delicious own blends. They chat about the importance of connection, community and service within the hospitality industry and…
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S4 E3 | Andrew Whitworth-Smith: An Insight into The Cupping Directives
In this episode of Flat Whites & Insights, Hans is joined by Andrew, founder of The Cupping Directives, a business that posts and hosts events within the coffee community. Andrew reflects on his personal journey within the coffee industry, from barista within a chain store in Loughborough, to...
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S4 E2 | Ashleigh Simms: An Insight into ASFA, Coaching & Resilience
In this episode of Flat Whites & Insights, Hans is joined by Ashleigh, to discuss AS Football Academy which was established in 2022 and has now grown to 13 teams, based out of Didcot, Oxfordshire. The conversation touches on the rewarding nature of coaching, the importance of pursuing a passion...
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S4 E1 | Lara Philippart: An Insight into 'That Park Bench Girl'
In the first episode of Series 4 of Flat Whites & Insights, Hans is joined by Lara, to discuss her 'That Park Bench Girl' initiative which creates a space for conversations with members of the public focussed on mental health. Lara and Hans discuss how their own lived experiences have shaped a…
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Brewed Online | Sam Reed: An Insight into Brewed Online
In this episode of Flat Whites & Insights, filmed at Brewed in North London and immersed in a thriving cafe environment, Hans is joined by Sam Reed, co-founder of Brewed Online. Sam shares an insight into how Brewed Online was born, with the intention of creating an online marketplace and…
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Brewed Online | Sofia Buttarazzi: An Insight into Spill Tea
In this episode of Flat Whites & Insights, filmed at Brewed in North London and immersed in a thriving cafe environment, Hans is joined by Sofia Buttarazzi, co-founder of Spill Tea. Sofia has 16 years experience within the tea industry, so speaks about the pressure and experience of launching…
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Brewed Online | Ryan Moore: An Insight into Blendsmiths
In this episode of Flat Whites & Insights, filmed at Brewed in North London and immersed in a thriving cafe environment, Hans is joined by Ryan Moore, Founder of Blendsmiths. Ryan shares an insight into what led him to create the Blendsmiths business 8 years ago, with a focus on values, purpose…
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S3 E12 | Taylor Bedwell: An Insight into Injuries, Recovery and Mindset
In this episode of Flat Whites & Insights, Hans is joined by Taylor Bedwell, to discuss his career to date within football. This covers coaching at Procision Oxford, Playing at Step 4 Didcot Town and a frustrating couple of years dealing with injury. Taylor opens up on some of the darkest days…
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S3 E11 | Cathy Talbot: An Insight into Health Coaching and Nutrition
In this episode of Flat Whites & Insights, Hans is joined by Cathy, who is the founder of 'Wellbeing With Cathy' in which she teaches Yoga and is also a Health Coach, with a focus on nutrition and hormones for her clients. https://wellbeingwithcathy.com Cathy and Hans discuss what this health...
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S3 E10 | Lucy Didcock: An Insight into Restore & Oxfordshire Mental Health
In this episode of Flat Whites & Insights, Hans is joined by Lucy, who works for Restore - the mental health recovery charity based in Oxfordshire which Cap'N'Chino has supported since 2019. Lucy provides a summary of the 'WHY' behind Restore, as they support 500+ people a year with increasing...
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S3 E9 | George Lunn: An insight into Burnout, Risk & Reward and Lotus Cafe.
In this episode of Flat Whites & Insights, Hans is joined by George, who recently took on The Lotus Cafe in Faringdon alongside his partner Rebecca, having decided to leave a career as a professional chef due to burnout. The Lotus Cafe opened in September 2024 and although it was a risk for…
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S3 E8 | Jack Seckham: An Insight into Psychology, Reflection & Identity
In this episode of Flat Whites & Insights, Hans is joined by Jack, who heads up a service for Swindon & Gloucestershire Mind. They delve into Jack's career path and what led him to work in the field of mental health, as well as reflecting on the challenge of looking after his team and himself, to...
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S3 E7 | Roz Ffrench: An Insight into Listening to our Body & Coffee Community
In this episode of Flat Whites & Insights, Hans is joined by Roz French, who works as an Authorized SCA Trainer (AST) and Account Manager at Climpson & Sons in London. In this conversation, Roz shares an insight into her journey within the coffee industry, from a barista at a train station in...
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S3 E6 | Rianna Tobin: An Insight into Adversity and Living in the Moment
In this episode of Flat Whites & Insights, Hans is joined by Rianna Tobin, who works as an Account Manager for Stokes Tea & Coffee in Lincolnshire. Rianna's journey in coffee began as a Barista, but looking for a new challenge she looked to move away from the cafe floor. This led to a new role…
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S3 E5 | Ayaz Saboor: An Insight into Coaching, Self-Belief and Identity
In this episode of Flat Whites & Insights, Hans is joined by Ayaz Saboor, who is a coach for aspiring lawyers. Ayaz is a former practicing lawyer, who now follows his passion and purpose of coaching graduates into the profession. He is able to build on his own experiences of overcoming self-doubt...
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S3 E4 | Robbie Stelling: An Insight into Journalism, Change & his Father
In this episode of Flat Whites & Insights, Hans is joined by Robbie who is a Sports Journalist and correspondent for Hartlepool United, the club he has supported his whole life. Robbie has recently relocated up north to take on this role, and they discuss the challenge of so much change,...
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S3 E3 | Ryan Goodenough: An Insight into Overcoming Adversity & 'His Mind'
In this episode of Flat Whites & Insights, Hans is joined by Ryan, who is the founder of 'His Mind', an organisation created to offer safe spaces for men and children experiencing mental health challenges. https://www.hismind.org/what-we-do They speak about Ryan's lived experiences and the...
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S3 E2 | Jessie Sloper: An Insight into Business, Community & Coffee Trucks
In this episode of Flat Whites & Insights, Hans is joined by Jessie Sloper (@jessiescoffeetruck) to share a conversation on work-life balance and running a Coffee Truck Business. Jessie, who is based in Woodcote, set up the Coffee Truck off the back of the pandemic, and shares how it has helped…
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S3 E1 | James Organ: An Insight into Football, Family & Addiction
In this episode of Flat Whites & Insights, Hans is joined by James 'Oggy' Organ, a non league footballer who most recently played at Milton United. They speak about James' 23 year career playing football across Oxfordshire, as well as his lived experiences of a near career ending injury, as well…
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S2 E12 | Francesca Marsala: An Insight into Songwriting, Creativity & ADHD
In this episode of Flat Whites & Insights, Hans is joined by Francesca, a music artist who has featured on BBC Introducing Oxford to speak about the creative process and expression of feeling through songwriting. Francesca was recently diagnosed with ADHD and uses this space to share that...
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S2 E11 | Josh Shirtcliffe: An Insight into Cafe 55 & The Working Genius
In this episode of Flat Whites & Insights, Hans is joined by Josh Shirtcliffe, who is in the process of opening up Cafe Fifty Five, a coffee and community space in the Leicester area, of which he will manage. In addition to this, they touch on faith, childhood and self care, as well as diving…
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S2 E10 | Max Kretzschmar: An Insight into the Psychology of Football
In this episode of Flat Whites & Insights, Hans is joined by Wealdstone FC midfielder Max Kretzschmar (@maxtalksfootball) to discuss the challenges of a career as a professional footballer, and how he has had to overcome injury and anxiety over the years. Alongside his playing career which…
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S2 E9 | Wilfred Webster: An Insight into The Traitors, Mental Health & Life
In this episode of Flat Whites & Insights, Hans is joined by Wilfred Webster, who is a BAFTA & NTA winning traitor and finalist from the first series of 'The Traitors UK' in 2022. The conversation covers Wilf's experience on the show, dealing with the anxiety and guilt of the role, as well as an...
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S2 E8 | Olly Powell: An Insight into Kolly Coffee, Depression and Purpose
In this episode of Flat Whites & Insights, Hans is joined by Olly, who has Founded Kolly Coffee, with his fiance Kelly. The conversation covers Olly's passion for speciality coffee and the journey towards now owning Kolly Coffee. This includes a powerful nod to the friends, family and loved ones...
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S2 E7 | Chloe Boyne: An Insight into Sports Journalism & Grassroots Football
In this episode of Flat Whites & Insights, Hans is joined by Chloe Boyne, who is currently a Sports Journalism student at Southampton Solent University. Alongside her studies, Chloe is part of the Media Team at Eastleigh FC and is a member of the popular @BunchOfAmateurs channel team. In addition...
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S2 E6 | David Rickenback: An Insight into Representation and Self Awareness
In this episode of Flat Whites & Insights, Hans is joined by David Rickenback, a Coffee Roaster, Barista Trainer & Youth Academy student based in East England. David has worked extensively in communities locally and at UK Coffee Festivals discussing representation in the coffee industry and the...
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S2 E5 | Josh Parker: An Insight into Life Beyond Football & Daily Deposits
In this episode of Flat Whites & Insights, Hans is joined by Josh Parker, Oxford City forward and Antigua & Barbuda international. They discuss his unique career as a professional footballer, but focus on his life beyond football and latest venture in the Health and Wellness space: Daily…
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S2 E4 | Chloe Harvey: An Insight into Coffee, Creativity & What Matters
In this episode of Flat Whites & Insights, Hans is joined by Chloe Harvey as she shares an insight into her career in the Coffee Industry, and how she credits some of her creativity to her neurodiversity (ADHD). They also touch on what Self Care looks like in this open and honest episode, and how...
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S2 E3 | Cassie Jane: An Insight into Dopamine, Good Habits and Social Media
In this episode of Flat Whites & Insights, Hans is joined by Cassie, who works in media marketing and founded Maid in Media . They discuss Dopamine levels, Healthy Habits and the impact of Social Media on Mental Health. So grab a coffee for yourself and take some time to enjoy this latest...
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S2 E2 | Erin Cook: An Insight into Movement, Perspective and Light in Dark
In this episode of Flat Whites & Insights, Hans is joined by his little sister Erin, who is a qualified Personal Trainer and Yoga Instructor. They discuss the importance of Movement, Perspective and how she found her Light in the Dark. So grab a coffee for yourself and take some time to enjoy…
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S2 E1 | Christian Lawrence: An Insight into Man Management and Addiction
Flat Whites & Insights returns for Series 2! In this episode of Flat Whites & Insights, Hans is joined by Christian, who is currently First Team Manager at Milton United FC. They discuss his career in Coaching, Man Management and how he is overcoming a Gambling Addiction. So grab a coffee for...
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S1 E12 | Hans Cook: Reflections into Series 1
The intention of Flat Whites & Insights is for conversations, and of course these require at least two people. This final episode is a little different as your host, Hans, gives his reflections into Series 1 of the podcast and the 10 conversations he has facilitated. So grab a coffee for yourself...
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S1 E11 | Joanne Banham: An Insight into Dancing, Teaching and BGT
In this episode of Flat Whites & Insights, Hans is joined by Joanne, who is a professional dancer and dance teacher. She shares an insight into the world of dance and her mentality for success, as well as the experience of reaching the 2023 @BGT Semi-Finals, as one half of 'Nathan & Joanne'. So...
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S1 E10 | James Patch: An Insight into Coopers and leaving your comfort zone
In this episode of Flat Whites & Insights, Hans is joined by James, who co-founded and manages Coopers Coffee Bar (@cooperscoffeebar) in Marlow. They touch on the reality of hospitality, getting out of your comfort zone, and the importance of sharing your highs and lows with the people close to...
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S1 E9 | Jamar Smith: An Insight into Faith, Family and Football
In this episode of Flat Whites & Insights, Hans is joined by Jamar, who recently achieved Promotion with Didcot Town FC. They discuss the importance of Faith and Family in Jamar's life, as well as the power of football for good and bad. So grab a coffee for yourself and take some time to enjoy…
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S1 E8 | Chloe Bibby: An Insight into Burnout and the value of Self Care
In this episode of Flat Whites & Insights, Hans is joined by Women's Health and Burnout Coach, Chloe. They discuss lived experiences of Burnout, recognising the signs, and the value of Self Care. So grab a coffee for yourself and take some time to enjoy this latest conversation. Artwork: Rhiannon...
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S1 E7 | Jass Goodman: An Insight into Gratitude, the Pandemic and Van Life
In this episode of Flat Whites & Insights, Hans is joined by Jass (@witchbitchbarista) as they discuss the importance of Gratitude, living through the Pandemic and her Van Life. So grab a coffee for yourself and take some time to enjoy this latest conversation. Artwork: Rhiannon Bradley-Ralph...
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S1 E6 | Rob Saunders: An Insight into Divorce, Father Figures and Pirates
In this episode of Flat Whites & Insights, Hans is joined by Rob (@thepiratebarista) as they have a conversation that touches on Divorce and Father Figures, before discussing life as Home Baristas and Rob's obsession with Pirates! So grab a coffee for yourself and take some time to enjoy this...
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S1 E5 | James Rhys: An Insight into Breakdown, Self-Care and Farm Boy Brews
In this episode of Flat Whites & Insights, Hans is joined by James as they share experiences of Breakdowns, the importance of Self-Care and Boundaries when creating within the Mental Health space and how James' brand - Farm Boy Brews - is raising awareness. So grab a coffee for yourself and take...
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S1 E4 | Lucy Dennis: An Insight into Grief, Management and Identity
In this episode of Flat Whites & Insights, Hans is joined by Lucy as they discuss her recent experience of grief, as well as touching on management and challenges with a loss of identity. So grab a coffee for yourself and take some time to enjoy this latest conversation. Artwork: Rhiannon...
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S1 E3 | Franchesca Gray: An Insight into Coaching and Coffeealoud
In this episode of Flat Whites & Insights, Hans is joined by Franchesca as they discuss a shared purpose of using coffee as a tool to encourage conversation. This is also a chance to hear about Franchesca's history of coaching, and her latest venture: Coffeealoud. So grab a coffee for yourself…
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S1 E2 | Alex Pratt: An Insight into Football, Anxiety and Burnout
In this episode of Flat Whites & Insights, Hans is joined by Alex as they discuss a shared passion for football, as well as touching on experiences of anxiety and burnout in an open, honest and vulnerable manner. So grab a coffee for yourself and take some time to enjoy this latest conversation....
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S1 E1 | Hans Cook: An Insight into Cap'N'Chino
The intention of Flat Whites & Insights is for conversations, and of course these require at least two people. This first episode is a little different as your host, Hans, gives an insight into himself, the Cap'N'Chino platform, and sets the scene as to why this podcast has come about. So grab a...
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ABOUT THIS SHOW
A space for open, honest and vulnerable conversations held over a cup of coffee.
Host Hans, Founder of Cap'N'Chino, is a home barista and mental health advocate, who will be providing the flat whites, whilst his guests provide the insights.
So grab yourself a coffee and take a moment to enjoy these insightful conversations.
Artwork: Rhiannon Bradley-Ralph (@rhiwire)
Music: Lofi Chill - FASSounds
HOSTED BY
Hans Cook - Cap'N'Chino
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Frequently Asked Questions
How many episodes does Flat Whites & Insights have?
Flat Whites & Insights currently has 45 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Flat Whites & Insights about?
A space for open, honest and vulnerable conversations held over a cup of coffee. Host Hans, Founder of Cap'N'Chino, is a home barista and mental health advocate, who will be providing the flat whites, whilst his guests provide the insights. So grab yourself a coffee and take a moment to enjoy these...
How often does Flat Whites & Insights release new episodes?
Flat Whites & Insights has 45 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to Flat Whites & Insights?
You can listen to Flat Whites & Insights on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Flat Whites & Insights?
Flat Whites & Insights is created and hosted by Hans Cook - Cap'N'Chino.
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