The Best Deli In Wilmington? Gnome Nom Nom

Why Moms Are Flocking to This Wilmington Fitness Community

What started as a few moms getting together for movement and connection has grown into one of Wilmington’s fastest-growing postpartum fitness communities. On this episode of Whiskey & Wisdom, Chris Kellum and Tyler Yaw sit down with Brooke Pereira, founder of The Mamalates Group, to talk about motherhood, postpartum fitness, community building, and helping moms feel less alone after having kids. Brooke shares how mommy-and-me Pilates classes, stroller workouts, and weekly walks turned into a movement bringing together dozens of moms across Wilmington — including a recent event with nearly 90 attendees. The conversation dives into: * Postpartum fitness struggles * Building community after motherhood * Making gyms less intimidating for moms * “Babes and Barbells” at Lakeside * Starting imperfectly * Balancing motherhood and entrepreneurship * Brooke’s vision for coaching and online programs Whether you’re a parent, fitness enthusiast, entrepreneur, or someone trying to build meaningful community, this episode delivers practical insight and honest conversation.

The Best Deli In Wilmington? Gnome Nom Nom

Nom Nom Nom’s Rob Stang on Gnomes, New York-Style Deli Life, and Building Community in Wilmington On the Whiskey and Wisdom podcast, Chris Kellum and Tyler Yaw welcome guest Rob Stang of Nom Nom Nom, tasting Penelope Havana whiskey and discussing drink preferences. Rob shares his background from upstate New York, years in retail management, and his shift to entrepreneurship with his wife, leading to three gnome-inspired Wilmington businesses: Nom Nom Nom deli in the Cotton Exchange, Gnome Garden ILM (gnomes, mushrooms, houseplants), and Cape Fear Gnomies Dispensary focused on education and quality. He explains the origin of the gnome/“nom nom” concept, the deli’s New York-style emphasis on fresh-sliced ingredients, Apple Annie’s bread, Jess Bagels from the Bronx, breakfast all day, and empanadas tied to his Puerto Rican heritage. They cover community support, seasonal traffic, new desserts, social handles, and Rob’s views on success and advice to his younger self. 00:00 Welcome And Guest Intro 00:44 Penelope Havana Tasting 02:40 Mixers And Whiskey Habits 03:25 Rob Origin Story Retail To Owner 04:38 Gnome Obsession Explained 08:48 Nom Nom Nom Brand Origin 10:01 Three Gnome Businesses Tour 11:21 Dispensary Education And Market 13:47 What Makes A Real Deli 18:32 Cotton Exchange Community Buzz 20:21 Growth Plans Empanadas Hours 21:55 All Day Breakfast NY Bagels 23:50 Bagels Bread Debates 24:24 Travel Food Mixups 25:19 Too Tired To Cook 25:56 Chicken Coop Chronicles 28:15 Egg Brand And Side Hustle 29:00 Finding Nom Nom Nom 29:50 Empanada Flavor Lab 30:34 Hotdog Cart Upgrade 32:38 Store Collabs And Merch 34:40 Dessert Drops And Specials 37:08 Schmear Vs Cream Cheese 39:12 Defining Success And Advice 42:16 Wrap Up And Where To Go

What Wrestling Teaches About Faith, Discipline, and Manhood

Most people see wrestling as just a sport. They’re missing the point. In this episode of Whiskey & Wisdom, we sit down with John Mills, Southeast NC Wrestling Rep for Fellowship of Christian Athletes (FCA), to break down what’s really happening on the mats—and why it matters far beyond competition. From the rapid rise of girls wrestling to the deeper impact of mentorship, discipline, and faith, this conversation goes beyond sports and into formation. We cover: * Why wrestling is one of the toughest—and most transformative—sports * The explosive growth of girls wrestling across North Carolina * How FCA is reaching students through its “E3” model (Engage, Equip, Empower) * The challenge of leading, mentoring, and building real relationships with young athletes * What today’s kids actually need—and why most systems are missing it If you care about faith, discipline, leadership, or the next generation, this episode hits. No whiskey this time—just real conversation. Subscribe for more conversations that blend life, leadership, and perspective.

The Starling Is Changing Names?! What Happened… (Abbye McGee)

Abbye is back—and this episode doesn’t hold back. After just a year, Abbye made the decision to sell Ibis. But that was only part of the story. Between running two businesses, navigating a major life transition, and facing a cease-and-desist that’s forcing The Starling to change its name, this might be her most pivotal season yet. We break down: * Why she sold Ibis (and what most people don’t understand about bar ownership) * The reality of running a 7-day-a-week hospitality business * How Salt and Charm is scaling into its biggest wedding season ever * The cease-and-desist that’s forcing a full rebrand of The Starling * Feast Weekend events, food experiences from Napa to Spain, and what great hospitality actually looks like * The shift from chef to CEO mindset This is a raw look at entrepreneurship, pressure, and making hard decisions when everything is on the line. Timestamps: 00:00 Welcome Back Abbye 01:04 Winter Wins and Feast Plans 02:36 Project X Whiskey Tasting 03:48 Napa Wine Birthday Trip 05:36 Spain Michelin and Food Travel 06:59 Carry On Travel Hacks 08:52 Chicken Tenders Debate 11:23 Building Catering Menus 13:21 Wedding Showcase and Tastings 17:21 Selling Ibis Explained 21:04 Backyard Gym and 75 Hard 24:41 Cornbread Debate 26:23 Cease and Desist Shock 27:42 Picking a New Name 30:04 Too Many Bars Now 33:07 Hospitality That Matters 37:03 Business From Scratch Podcast 42:08 Life as a Business 48:06 Where to Find Them Follow Abby: * The Starling (Queen & Co) * Salt and Charm Catering * Business From Scratch Podcast

Plea Deals, Murder Cases, and the Reality of Criminal Defense

Plea Deals, Murder Cases, and the Reality of Criminal Defense Cape Fear Criminal Defense joins Whiskey and Wisdom to break down how criminal cases really work. Drawing from his experience as a public defender, prosecutor, and defense attorney, he explains plea deals, burden of proof, jury selection, murder cases, North Carolina’s death penalty, and the real-world pressures of defending clients when everything is on the line. Chapter List 00:00 Welcome and guest intro 01:40 Allegedly and burden of proof 03:18 Penelope Project X tasting 06:05 Following a high-profile trial 08:36 Plea deals and sentencing reality 10:59 Death penalty in North Carolina 14:43 From prosecutor to defense attorney 18:53 Starting a private practice 21:37 Affording justice and public defenders 23:22 Law school background and trial training 25:09 Where he practices and conflict cases 26:59 Dismissed murder case and negotiations 30:54 Federal vs. state court differences 31:52 Federal jury duty and voir dire 33:12 Picking the right jurors 33:54 Courtroom characters 35:50 How to dress for court 40:05 Murder and violent caseload 44:01 Poverty, education, and crime 47:19 DA politics and turnover 49:14 Drug trends and fentanyl 53:32 Why defend the guilty 56:49 What success looks like 1:00:01 Testifying at trial 1:02:56 Career advice and burnout 1:04:44 Finding the firm 1:06:41 Socks and jury attention 1:08:20 Bourbon wrap-up