In this inspiring episode, I sit down with the Ugandan-born, UK-raised runner Deo Kato—a man who, doing what had never been done, ran from Cape Town to London to raise awareness of social injustices and human migration. It all started in 2020, when he first connected running with activism. For 381 days in a row, he ran a 10k, to honor the Montgomery Bus Boycott and its duration. During our conversation, he considers the ways his childhood in Uganda developed his deep appreciation for community, a sustaining value throughout the ups and downs, trials and tribulations, he has faced. His running has, in profound ways, reflected that, taking place in all terrains and weathers. He once ran through Egypt when the temperature approached 125 degrees Fahrenheit. He talks about his biggest setback—being imprisoned for three weeks in South Sudan for so-called improper paperwork. The support he received from his fellow prisoners gave him a new motivation to continue when he was considering quitting. We end with his final, solo journey into London from Greece, arriving at 10 Downing Street—home to the UK prime minister—where he took a knee with hundreds of supporters behind him.

Ofosu Jones-Quartey—performing as Born I—is a conscious hip-hop artist and meditation teacher. A native of Washington D.C., his early life was impacted by the crack epidemic of the 1980s and 90s. His strong, educated, cultured Ghanaian parents helped him navigate tough times. Born I talks about being exposed to Buddhism at an early age, by his mother. His interest in conscious hip-hop led him to black history and spiritual studies. He discusses the appeal of the Dharma path and how he once considered living a monastic life. We dive into how he now balances his spiritual practice with being a husband and father; his connection with jazz music and the great John and Alice Coltrane; his great sense of fashion and why his attire is important to him; and—lastly—the release of his latest book, Lyrical Dharma: Hip Hop as Mindfulness, and his new CD, Komorebi.

https://bornimusic.com

For this episode, I sat down with Brooklyn native Ken “Shadow” Goodman, founder and chief combatives coach of 52 Blocks VTK (Violent Tactics Knowledge). We talk in depth about what it was like growing up in Bed-Stuy and trying to navigate the pull of the streets. He learned early on from elders in the community, but street life eventually got the best of him, and he ended up spending over twenty-five years inside the New York State prison system. It was there that he honed his skills as a 52 blocks practitioner. Our conversation ends with Shadow discussing his new path in life, giving back to his community in a positive way. Since his release from prison in December 2014, he’s used martial arts as a tool for healing, fostering resilience, and finding the will to prevail in the midst of chaos.