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Monday 08:00 - 17:00 Tuesday 08:00 - 17:00 Wednesday 08:00 - 17:00 Thursday 08:00 - 17:00 Friday 08:00 - 17:00

Innersight, 3 Biccard Street, Durbanville, Cape Town (2026)

30/03/2026

Living well means staying strong, mobile and energized at every stage of life. It’s not just about adding years, it’s about maintaining the ability to move freely, think clearly and live independently.

Through consistent movement, strength and proactive care, you’re not just supporting your health today, you’re protecting your future quality of life.

Because true longevity isn’t just measured in years, but in how well you live them.

27/03/2026

What’s the difference between screening and prevention when it comes to colon cancer, and why does it matter?

In this clip from Episode 27 of the Innersight Podcast, Dr. Botes unpacks a key concept for anyone taking a proactive approach to their health:

✅ Screening is about detecting cancer early
✅ Prevention is about stopping it before it starts

Understanding this distinction can help you make more informed decisions about your care.

It’s also important to recognise when something is no longer “screening.” If you’re experiencing symptoms such as visible blood in your stool, this becomes a matter of diagnosis, and requires proper investigation, often with a colonoscopy.

Stool and blood-based tests can be useful tools, but they do have limitations. In many cases, a positive result will still lead to a colonoscopy.

So it’s worth asking: what is the most effective approach from the start?

A colonoscopy remains the gold standard because it:
➡️ Detects cancer with over 99% accuracy
➡️ Identifies and removes polyps before they develop into cancer
➡️ Serves both a diagnostic and preventative role

As Dr. Botes explains, if you have access, particularly in South Africa, it may be worth considering going directly to colonoscopy rather than relying on intermediate tests.

Taking an informed, proactive approach to your health can make a meaningful difference.

🎥 Watch the full episode ➡️ https://youtu.be/uOUUoDTuo2Q

🔴 Subscribe to the Innersight Podcast available on both YouTube, Spotify and Apple, by searching for Innersight Podcast.

**alCancer

25/03/2026

A recent study found that just 20 minutes of moderate cycling can boost activity in the hippocampus, the part of the brain responsible for learning and memory. This increase in activity may help the brain consolidate memories, making it easier to process and store new information.

The research also showed that higher-intensity exercise leads to stronger brain activity, suggesting that the level of physical effort can influence how much the brain benefits. Many memory-improvement strategies focus on keeping the brain active, often by stimulating regions like the hippocampus, which plays a key role in turning short-term memories into long-term ones.

While scientists had previously observed memory-related brain activity patterns, known as “ripples,” in animals, they had not confirmed them in humans. This new study, published in Brain Communications, provides early evidence that even short bursts of exercise can trigger similar activity in the human brain, helping explain how physical activity supports memory and overall cognitive function.

Article reference:
https://www.medicalnewstoday.com/articles/20-minutes-exercise-could-support-memory

23/03/2026

Muscle isn’t just about strength or appearance. It plays a critical role in regulating metabolism, supporting joint health, improving balance and protecting against injury. As we age, maintaining and building muscle becomes one of the most effective ways to preserve independence, resilience and overall vitality.

From stabilising blood sugar levels to reducing the risk of chronic disease, muscle acts as a metabolic powerhouse, quietly working behind the scenes to keep your body functioning optimally.

The reality is we naturally lose muscle as we age, but with the right combination of strength training, nutrition and personalised care, muscle can be built and preserved at any stage of life.

By investing in your strength today, you are investing in your future health.

20/03/2026

Today is World Oral Health Day. Observed globally to raise awareness about the importance of oral health and its impact on overall wellbeing, it is a reminder that your mouth is not separate from your body, but is one of the most important gateways to your overall health.

Emerging research continues to link oral health to brain health, cardiovascular disease and chronic inflammation. In other words: taking care of your teeth and gums is an investment in your future self.

At Innersight, we believe prevention starts with understanding the full picture.

🎙️ That’s why we’ve recorded a podcast episode dedicated to the oral-systemic health connection, featuring Dr. Johann Lochner, a Somerset West based periodontist, who shares practical insights to support both your smile and your long-term health.

Listen to the episode here ➡️ https://youtu.be/K1fUJNasVGA

🔴 Subscribe to the Innersight Podcast available on both YouTube, Spotify and Apple, by searching for Innersight Podcast.

18/03/2026

Hormone replacement therapy (HRT) has been surrounded by mixed messaging for years, but new evidence is helping to clarify the picture.

Dementia risk:
Current research shows HRT does not increase or decrease dementia risk. This helps dispel long-standing fears and shifts the focus back to informed, individual decision-making.

Weight and metabolism:
HRT may support maintaining a healthier body weight during menopause, when hormonal shifts often make weight management more challenging.

Bone health:
Starting HRT earlier in menopause is linked to better bone protection and a lower risk of osteoporosis, an important consideration for long-term mobility and quality of life.

HRT isn’t a one-size-fits-all solution. Its primary role is still symptom relief, but it may also offer added benefits for some women when used appropriately.

Decisions around HRT should be personalised, evidence-based and guided by a healthcare professional, not outdated fears.

Article reference:
https://www.medicalnewstoday.com/articles/hrt-menopause-weight-loss-bone-health-dementia

16/03/2026

Should colore**al cancer screening start before age 50?

For years, the standard recommendation was to begin screening at 50. But research is showing a concerning shift - more people are being diagnosed with colore**al cancer at younger ages. Because of this, countries like the United States have already lowered the recommended screening age to 45, and many experts believe it may drop even further.

In this clip from Episode 27 of the Innersight Podcast, Dr. Botes discusses why earlier screening is becoming increasingly important and shares what he’s seeing in private practice in Cape Town, including occasional cases in patients in their 20s.

Three warning signs you should never ignore:
• A sudden change in bowel habits
• New re**al bleeding
• Unexplained iron deficiency anemia

Family history also matters. A common rule is to start screening 10 years earlier than the age a close relative was diagnosed. For example, if your father was diagnosed at 50, you should begin screening at 40.

Understanding your risk factors and recognizing early warning signs can help detect colore**al cancer earlier, when treatment outcomes are significantly better.

🎥 Watch the full episode ➡️ https://youtu.be/uOUUoDTuo2Q

🔴 Subscribe to the Innersight Podcast available on both YouTube, Spotify and Apple, by searching for Innersight Podcast.

**alCancer

13/03/2026

If you're riding the Absa Cape Epic, you know exactly what it demands.

🔹Eight days of relentless racing.
🔹Hundreds of kilometres of punishing terrain.
🔹Endless climbing, heat, fatigue and cumulative strain on your body.

By the time the Epic is over, most riders are severely dehydrated, nutritionally depleted and carrying significant muscular fatigue.

Our Full Monty Infusion is designed to help endurance athletes restore what extreme racing takes out of the body, delivering powerful hydration, vitamins, minerals, antioxidants and recovery support directly into your system.

Plan your recovery now so that when the Epic is finished, your body can begin rebuilding properly.

Book your post-race recovery infusion today by visiting www.innersight.co.za or call us on 021 891 0122.

11/03/2026

Longevity is not created by occasional bursts of motivation. It is built through the small choices you repeat every day.

One healthy meal, one workout or one good night’s sleep will not transform your health on its own. But when nourishing food, regular movement, quality sleep and effective stress management become part of your daily routine, they begin to shape your biology in powerful ways.

Consistency compounds. Small habits, repeated over time, support metabolic health, reduce inflammation, strengthen the heart and protect cognitive function.

Longevity is not about perfection, it’s about patterns. The habits you practice most often will ultimately determine the quality and vitality of your life.

Choose the daily habits that support the future you want to live.

09/03/2026

Movement is one of the most powerful tools we have for lifelong health, but how we move may matter just as much as how much we move.

In Episode 34 of the InnerSight Podcast, we sit down with chiropractor and author Cuan Wayne Coetzee to explore the idea that movement is medicine.

Drawing on years of clinical experience, Cuan shares the journey that led him to write Movement Is Medicine and explains how modern sedentary lifestyles are shaping the way we experience pain, posture issues and mobility limitations.

In this discussion we explore:
🔹Why movement quality matters
🔹 How poor movement patterns develop over time
🔹 The role of mobility in healthy aging
🔹 Practical ways to improve daily movement habits
🔹 How better movement can support long-term musculoskeletal health

If you're interested in living longer, moving better and understanding your body, this episode offers practical insights into how movement can support longevity and wellbeing.

🎥 Watch the full episode ➡️ https://youtu.be/ekT7xRPOr1s

Subscribe to our informative podcast which is available on both YouTube, Spotify and Apple by searching for Innersight Podcast.

06/03/2026

Chronic disease doesn’t begin overnight. It develops quietly over years of daily choices. And every bite you take sends a signal to your body:

➡️ Reduce inflammation or increase it
➡️ Balance blood sugar or spike it
➡️ Support mitochondrial energy or accelerate cellular decline
➡️ Strengthen immunity or weaken it

Highly processed foods, excess sugars and inflammatory oils feed:
• Insulin resistance
• Cardiovascular disease
• Cognitive decline
• Hormonal imbalance

Whole, nutrient-dense foods fight back by:
• Lowering inflammation
• Stabilizing glucose
• Supporting cellular repair
• Promoting metabolic flexibility

Food is more than fuel, it’s information. It communicates directly with your genes, your metabolism and your long-term health trajectory.

Prevention isn’t complicated. It’s all about being consistent.

Choose meals that fight for you.

Your future health is built one plate at a time. 🥗

04/03/2026

A recent study published in Arteriosclerosis, Thrombosis, and Vascular Biology found that extending overnight fasting in alignment with the body’s circadian rhythm may improve cardiovascular and metabolic health.

Key findings from the randomized controlled trial include:

🔹Nighttime blood pressure decreased by 3.5%.
🔹Sleeping heart rate dropped by 5%.
🔹Participants showed healthier nocturnal “dipping” patterns, an indicator of cardiovascular resilience.
🔹Improved daytime glucose regulation and insulin response were also observed.

What’s worth noting is that these benefits were achieved without changes in calorie intake or diet composition, suggesting the timing of eating, in alignment with sleep–wake rhythms, may be an important modifiable factor in cardiometabolic health.

These results highlight that when we eat can be just as important as what we eat. Gradually shifting the last meal earlier in the evening, while maintaining balanced nutrition, may support heart health.

Article reference:
https://www.medicalnewstoday.com/articles/fasting-stopping-eating-3-hours-before-bed-help-improve-heart-cardiovascular-health

Innersight

30/03/2026

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Monday	08:00 - 17:00
Tuesday	08:00 - 17:00
Wednesday	08:00 - 17:00
Thursday	08:00 - 17:00
Friday	08:00 - 17:00