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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)

28/01/2026

New research published in BMJ Medicine shows that staying active isn’t just about how much you move, it’s about how many different kinds of physical activity you do.

The following are some key findings from the study:

✅ People who engaged in a greater variety of physical activities like walking, cycling, resistance training, gardening or yoga, had a lower risk of death from all causes over more than 30 years of follow-up.
✅ Those doing the most varied activities showed 19% lower all-cause mortality risk and 13–14% lower risk of heart disease, cancer and other major causes of death compared to those with less variety.
✅ Benefits leveled off after a certain amount of exercise, meaning that diversity matters just as much as total volume.

The practical takeaway is not to just stick to one workout. Combining aerobic, strength, flexibility and outdoor activities may help unlock greater longevity benefits, even if the total time you spend moving stays the same.

Article reference:
https://www.medicalnewstoday.com/articles/types-physical-activity-help-prolong-life-span-longevity-exercise

26/01/2026

Bones are silent, until they break.

But bone health is one of the strongest predictors of how long, and how well you live.

In this clip from Episode 26 of the Innersight Podcast, we explore why bones are the framework of healthspan, not just structural support. Bone health influences strength, balance, mobility, recovery and independence as we age.

We discuss:
✅ Why a hip fracture after age 50 carries almost a 30% mortality risk
✅ How bone density affects long-term mobility and independence
✅ When and why a DEXA scan matters

Key supplements for bone health:
✔️ Vitamin D3 + K2 to absorb calcium and direct it into bones
✔️ Magnesium to support bone mineralisation, muscle recovery, sleep and mood

But supplements alone aren’t enough.

For bones to stay strong, hormones must be supported:
🔹 Declining oestrogen during menopause accelerates bone loss in women
🔹 Low testosterone in men weakens bone density and muscle support
🔹 Hormonal decline can reduce the effectiveness of bone-building supplements

If your goal is to stay strong, mobile and independent as you age, bone health and hormone health must be addressed together.

🎥 Watch the full episode ➡️ https://youtu.be/B3HDmRc8uhA

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

23/01/2026

While genetics influence how long we may live, research shows that how well we live is largely shaped by daily choices - nutrition, movement, sleep, stress management and preventive care.

Longevity medicine focuses on optimizing these habits early, using data-driven insights to extend not just years of life, but years of vitality, strength and independence.

Because living longer only matters if you’re living well.

21/01/2026

We all know staying active feels good, but scientists are now uncovering how exercise actually slows age-related muscle loss at the molecular level.

A 2026 study published in PNAS found that as we age, a protein called DEAF1 becomes more active in skeletal muscle and drives an over-activation of the mTORC1 pathway, tipping the balance away from repair and toward dysfunction. This contributes directly to sarcopenia (age-related muscle loss) by impairing the muscle cell’s ability to clear damaged proteins.

Physical activity activates “longevity” genes known as FOXO, which suppress DEAF1 and restore balance to muscle protein regulation. In practical terms, that means muscles can recycle damaged parts and repair more effectively, not just grow bigger.

Why this matters:
🔹 Strength training strongly stimulates muscle protein synthesis.
🔹 Aerobic exercise boosts FOXO activity and helps clear damaged proteins.
🔹 Both types work together to maximize muscle maintenance and resilience.

Exercise doesn’t just build muscle, it protects it. By reactivating cellular repair pathways and counteracting age-linked molecular shifts, physical activity helps muscles stay stronger and healthier well into later life.

Whether you’re walking, cycling, lifting weights or doing body-weight exercises, staying active is one of the most powerful things you can do to slow muscle aging.

Article reference:
https://www.medicalnewstoday.com/articles/exercise-prevents-muscle-loss-aging-how-protein-biology

19/01/2026

From muscle growth to bone strength, immune function and hormonal balance, vitamin D plays a critical role in overall performance and health.

In this clip from Episode 26 of the Innersight Podcast, we break down:
✅ How vitamin D drives muscle contraction and strength
✅ Why low vitamin D can stall muscle growth, even if you train hard or are on testosterone therapy
✅ The optimal blood levels vs deficiency and toxicity
✅ Why so many people are deficient, even in sunny climates
✅ The key differences between Vitamin D3 vs D2
✅ Why testing before supplementing is essential
✅ How Vitamin K2 ensures vitamin D works safely and effectively

If you’re serious about performance, recovery and hormone health, this is one supplement you can’t afford to guess on.

🎥 Watch the full episode ➡️ https://youtu.be/B3HDmRc8uhA

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

14/01/2026

New research suggests even a single short burst of intense exercise may help fight colorectal cancer at the cellular level.

A study published in the International Journal of Cancer by researchers at Newcastle University found that just 10–12 minutes of vigorous exercise (like intense cycling) releases molecules into the bloodstream that can shift activity in over 1,300 genes when applied to colorectal cancer cells in the lab, activating pathways linked to DNA repair and dampening genes tied to cancer proliferation.

While this doesn’t prove exercise treats cancer, it offers a clear biological mechanism for how even short, high-intensity workouts may contribute to cancer prevention and cellular health. 💪🚴‍♂️

Article reference:
https://www.medicalnewstoday.com/articles/10-minutes-intense-exercise-may-treat-prevent-colorectal-cancer

12/01/2026

As we age, our bodies become less efficient at using protein, a process called anabolic resistance. That means even if you’re eating the same way you always have, you could still be losing muscle, strength and mobility.

In this clip from Episode 26 of the Innersight Podcast, we break it all down:

✅ How much protein adults over 50 actually need
✅ Why food alone often isn’t enough
✅ The best protein supplements for ageing bodies
✅ Why 5g of EAAs can be as effective as 20g of whey
✅ How to increase protein without increasing calories

We also tackle a big question we get all the time ➡️ Should you be taking collagen?

You’ll learn:
➡️ What collagen really does (and doesn’t do)
➡️ When it helps joints, bones and connective tissue
➡️ Why collagen won’t work without iron and vitamin C
➡️ Why iron deficiency, especially in women, can make collagen ineffective

⚠️ Important tip: Before taking collagen, make sure your iron and vitamin C levels are adequate. Testing matters.

If your goal is to maintain muscle, protect your joints and age with strength and confidence, this clip will help you make smarter, evidence-based decisions.

🎥 Watch the full episode ➡️ https://youtu.be/B3HDmRc8uhA

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

09/01/2026

Real, sustainable health starts with understanding what’s happening inside your body.

When you know your baseline, you can make smarter choices that actually work. Knowing your numbers today can change your health tomorrow.

This year, don’t follow trends, follow insight.

If you’re ready to understand your health from the inside out and want expert guidance you can trust, the Innersight team is here to help. Get in touch with us at www.innersight.co.za and take the first step towards smarter, preventative health.

07/01/2026

A large international study published in Nature Communications found that engaging in creative and mentally stimulating activities, including dancing, playing a musical instrument, creating art, reading and even strategy video games, is linked to slower brain aging.

Researchers analyzed brain data from more than 1,400 participants across 13 countries, using AI-powered “brain clocks” to estimate biological brain age from EEG and MEG scans.

Key findings from the study include:
🔹 People with long-term creative engagement had brains that appeared 4–7 years younger than their chronological age.
🔹Even short-term training (around 30 hours of strategy video game play) showed measurable improvements in brain-age markers and attention.
🔹Benefits were seen across multiple activities, suggesting it’s the creative challenge itself, not one specific hobby, that supports brain health.

These activities may strengthen brain networks involved in attention, coordination, and complex thinking, potentially helping delay age-related cognitive decline. Best of all, it’s never too late to start. Your hobbies might be doing more for your brain than you think.

Article reference:
https://www.medicalnewstoday.com/articles/dancing-reading-and-video-games-could-help-delay-brain-aging

05/01/2026

Creatine is widely recognized within the fitness community, yet its benefits extend far beyond traditional bodybuilding. Research indicates that creatine supplementation can assist adults of all ages in maintaining and improving muscle mass, strength, and overall physical performance.

In this clip from Episode 26 of the Innersight Podcast, we examine:
▪️ The role of creatine in energy production during exercise
▪️ Its effects on exercise performance and recovery
▪️ Promotion of lean muscle gains, including in older adults
▪️ Emerging evidence regarding cognitive and brain health

Additionally, we provide guidance for safe and effective use:
☑️ Recommended daily dosages, with adjustments based on body weight
☑️ Considerations for women, who may experience enhanced benefits due to lower dietary creatine intake
☑️ Methods for monitoring progress using body composition rather than weight alone

These evidence-based insights help to support informed decisions regarding creatine supplementation, whether the objective is to preserve strength, enhance muscle function or support cognitive health.

🎥 Watch the full episode ➡️ https://youtu.be/B3HDmRc8uhA

If you haven't yet watched our full podcast on creatine, you can watch it now here ➡️ https://youtu.be/sxfNZGxwfRM

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

02/01/2026

Research recently published in the journal Sleep Advances found that insufficient sleep was more strongly associated with decreased life expectancy than key lifestyle factors such as diet, physical activity and social isolation, second only to smoking in its impact.

These findings underscore that sleep is not a luxury but a biological necessity with profound implications for cardiovascular, metabolic, cognitive and immune health.

Strategies to support healthy sleep include:
✅ Prioritizing sufficient sleep duration (7–9 hours for most adults)
✅ Maintaining consistent sleep–wake patterns
✅ Optimizing your sleep environment (cool, dark, quiet)
✅ Reducing evening caffeine, alcohol and screen exposure
✅ Addressing stress and assessing for sleep disorders when necessary

Article reference:
https://www.medicalnewstoday.com/articles/sleep-is-more-important-for-longevity-than-diet-exercise-social-ties

🎥 Watch Episode 24 of our podcast where we sit down with Dr. Karjieker to discuss all things sleep related ➡️ https://youtu.be/ASu4jjTpdIs

Innersight

28/01/2026

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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