Innersight

08/12/2025

As the year winds down and the festive rush begins, it’s easy to put your own health on the back burner. But remember, your well-being is the foundation for everything you want to accomplish next year.

This season, give yourself permission to slow down, nourish your body, recharge your mind and choose habits that support the healthiest version of you.

Whether it’s taking a morning walk, drinking more water, practicing mindfulness or booking that long-postponed check-up, every small step is an investment in a stronger, brighter you.

05/12/2025

In our milestone 30th episode of the InnerSight Podcast, we sit down with dual-qualified physician and functional medicine expert Dr. Marius Roos to unpack a truth many people overlook: bone health isn’t just about avoiding fractures, it’s about mobility, resilience and thriving as you age.

We dive deep into:
➡️ What really happens in osteoporosis (beyond the scan results)
➡️ How age, hormones, inflammation and lifestyle accelerate bone loss
➡️ Why fractures can be life-changing, and often preventable
➡️ How to “buy your future mobility” with a proactive, longevity-focused strategy

From nutrition essentials (calcium, vitamin D, K2, magnesium, protein) to gut health, hormone balance, inflammation management and the powerhouse of weight-bearing + resistance training, Dr. Roos reveals how these systems work together to build functional bone quality, not just numbers on a report.

This episode contrasts conventional guidelines with a longevity mindset, showing you how to support whole-body health while reducing fracture risk and preserving long-term strength.

If you’re serious about aging well, this episode is a must-watch.

🎥 Watch the full episode ➡️ https://youtu.be/j-r9wXYwlbM

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

03/12/2025

A new study from the Oregon Institute of Occupational Health Sciences shows that simply keeping a consistent bedtime can lower a person’s 24-hour blood pressure.

This small proof-of-concept study which was published in Sleep Advances, involved 11 participants, some of whom were taking hypertension medication. After a week of baseline monitoring, all were asked to maintain a consistent bedtime at the same self-chosen time each night, for two weeks.

Participants experienced an average reduction of 4 mmHg in systolic and 3 mmHg in diastolic blood pressure, effects comparable to cutting dietary sodium or starting an exercise routine. Half of the group even reached a 5 mmHg decrease in nighttime blood pressure, a level associated with a 10% lower risk of cardiovascular events.

The research highlights consistent sleep timing as a simple, effective way to support heart health.

Article reference:
https://www.medicalnewstoday.com/articles/regular-bedtimes-could-help-lower-blood-pressure-study-shows

01/12/2025

We often think of “investment” in terms of money, careers or long-term goals. But one of the most powerful investments we can make is in our health, and like any smart investment, its value grows the earlier and more consistently we nurture it.

Good health doesn’t happen by accident. It’s built through small, steady choices: choosing movement over inactivity, whole foods over quick fixes, rest over burnout, and proactive care over waiting for something to go wrong. Over months and years, they compound, boosting your energy, strengthening your body, sharpening your mind and improving your quality of life.

Just like savings grow with time, so does the return you get from taking care of yourself.

Every action, no matter how small, adds value to the most important asset you’ll ever have: your health.

Start where you are. Keep it simple. Stay consistent.

28/11/2025

Think your iron levels are normal? Hemoglobin can look normal even when you’re already iron deficient.

In this clip from Episode 25 of the Innersight Podcast, Dr. Claire Barrett explains why ferritin matters most, and why anything below 50 signals iron deficiency, while many experts now recommend aiming for 100+ for optimal energy and performance.

Iron powers your:
🔹 Mitochondria and energy
🔹 Muscle strength and recovery
🔹 Respiratory performance
🔹 Myoglobin in muscles
🔹 Mood, hair and overall vitality

Iron deficiency happens in stages, and you can feel tired, weak or “off” well before hemoglobin drops. Your bone marrow hoards iron to protect hemoglobin, leaving your muscles and mitochondria running on empty.

This is especially crucial for female athletes, endurance athletes and anyone with inflammation that blocks iron absorption.

👉 Bottom line: Know your ferritin level. It matters more than you think.

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

📝 Read more on our blog ➡️ https://www.innersight.co.za/blog

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

26/11/2025

In Episode 29 of the Innersight Podcast, Rudy and Shaun chat with Cape Town dermatologist Dr. Barbara van der Westhuizen about what really keeps your skin healthy for the long run.

From the importance of regular skin-cancer screening to practical, evidence-based tips for skin longevity (that don’t cost a fortune), this conversation is packed with smart insights and myth-busting moments.

This episode helps give clearer guidance on what actually works for resilient, youthful skin.

Read the full blog article at the below link:
https://www.innersight.co.za/post/skin-deep-longevity-evidence-based-ways-to-support-skin-longevity-insights-from-the-innersight-po

24/11/2025

We often think of exercise as something we should do, but in reality, movement is one of the most powerful forms of prevention we have. It protects your muscles, your mind, your mood, your metabolism and your mobility, long before problems ever show up.

Movement keeps joints healthy, maintains muscle mass, supports bone density, improves balance and reduces the risk of chronic disease as you age. These aren’t small wins, they’re the foundations of long-term independence.

You don’t need long workouts or perfect routines, you just need consistent, intentional movement.The earlier you invest, the greater the return.

And the best part is that it’s never too late to start.

Move today. Move often. Your future health depends on it.

21/11/2025

Iron deficiency remains one of the most prevalent and frequently under-recognized factors impairing athletic performance. Even athletes who maintain a balanced diet and follow structured training programs may experience symptoms that are mistakenly attributed to overtraining, including persistent fatigue, diminished exercise capacity, cognitive difficulty, poor recovery, low motivation, anxiety and mood changes.

In this clip from Episode 25 of the Innersight Podcast, Dr. Claire Barrett, a senior specialist physician and leading expert in blood health and iron deficiency, explains how iron deficiency presents in athletes and why this population is particularly vulnerable.

She discusses the impact of training on iron metabolism, including elevations in hepcidin, a hormone that temporarily reduces iron absorption, as well as lesser-known sources of iron loss such as microscopic gastrointestinal bleeding and foot-strike hemolysis in endurance sports.

Key topics of the discussion include:
🔹 Primary symptoms of iron deficiency in athletes
🔹 The physiological effects of training on iron regulation
🔹 The significance of hepcidin spikes
🔹 Hidden mechanisms of iron loss during endurance activity
🔹 Indicators that suggest iron testing may be appropriate

For athletes experiencing unexplained fatigue or performance decline, iron status may be an important and often overlooked consideration.

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

📝 Read more on our blog ➡️ https://www.innersight.co.za/blog

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

20/11/2025

Today is World Pancreatic Cancer Day, a day dedicated to raising awareness, supporting patients and families, and strengthening the fight against one of the most challenging cancers.

Pancreatic cancer is often called a “silent disease” because symptoms can be vague and appear late. Early detection is difficult, but awareness can save lives.

Know the signs:
• Persistent abdominal or back pain
• Unexplained weight loss
• Jaundice (yellowing of the skin or eyes)
• Changes in appetite or digestion
• New-onset diabetes without weight gain

Why awareness matters:
Pancreatic cancer has one of the lowest survival rates, largely due to late diagnosis. By spreading the word, encouraging people to know the symptoms and supporting research, we help drive earlier detection and better outcomes.

17/11/2025

This Movember, we’re growing more than moustaches, we’re growing awareness for men’s health issues, in particular prostate cancer, testicular cancer, men's mental health and su***de prevention.

At Innersight, we believe that longevity starts with proactive care. From regular health screenings to open conversations about mental wellbeing, every small step can make a big difference.

Here’s how you can take action this Movember:
✅ Schedule your annual check-up.
✅ Prioritize your mental health. Talk, listen and check in.
✅ Move your body, nourish your mind and support the men in your life.
✅ Consider signing up for our Innersight ONE assessment, a comprehensive health-screening program that includes cancer risk assessments and screening suggestions.

Let’s change the face of men’s health together. 🎗️

We encourage you to watch the following episodes from the Innersight Podcast, which focus on the crucial topic of cancer screening, as well as the fundamental radiology tests used for cancer screening:

🎥 Innersight Episode 5: Unmasking Cancer - The Naked Truth Behind Prevention and Detection ➡️ https://youtu.be/n_7RDF_Ifpk

🎥 Innersight Episode 10: Unraveling the Mysteries of Radiology ➡️ https://youtu.be/Tsn-OA6Bln4

For more information on our program, visit our website ➡️ www.innersight.co.za

14/11/2025

This World Diabetes Day, we’re shining a light on one of the most important health challenges of our time, diabetes, and what we can all do to prevent it.

Diabetes occurs when the body either doesn’t produce enough insulin, or can’t use it effectively, leading to elevated blood sugar levels. Over time, this can damage the heart, blood vessels, kidneys, eyes and nerves.

🔹Type 1 Diabetes: an autoimmune condition where the body stops producing insulin.

🔹Type 2 Diabetes: far more common, and often linked to lifestyle, metabolic health and genetics.

Global & South African Stats:
🌐 Globally: 589 million adults (20–79 yrs) are living with diabetes - that is about 1 in 10 adults worldwide.

🇿🇦 South Africa: Around 2.3 million adults are estimated to have diabetes (7.2 % prevalence), though other studies suggest up to 4.2 million adults, roughly 1 in 9, may be affected.

Alarmingly, many South Africans remain undiagnosed or undertreated, making early detection and education vital.

(Sources: International Diabetes Federation (IDF), University of Pretoria Diabetes Research Centre, Health-E News)

Before Type 2 Diabetes develops, many people experience insulin resistance, when the body’s cells stop responding properly to insulin. The pancreas works overtime to produce more insulin, but eventually can’t keep up and blood glucose begins to rise.

This often coincides with metabolic syndrome - a cluster of risk factors that include:
➡️ Abdominal fat (especially around the waist)
➡️ High blood pressure
➡️ Elevated fasting glucose
➡️ Low HDL (“good”) cholesterol
➡️ High triglycerides

Together, these signal metabolic imbalance and a higher risk of Type 2 Diabetes and heart disease. The good news? With the right lifestyle changes, healthy nutrition, regular movement, good sleep and stress management, insulin sensitivity can often be restored, and long-term risk reduced dramatically.

What You Can Do:

1. Know your risk: Family history, age (45+), excess weight, inactivity, high blood pressure or cholesterol all increase your risk.

2. Get screened: If you have risk factors or symptoms (thirst, frequent urination, fatigue, blurred vision), talk to your healthcare provider.

3. Prioritise a healthy lifestyle:
✅ Eat whole, unprocessed foods
✅ Move your body regularly
✅ Manage stress
✅ Avoid smoking and limit alcohol

4. If diagnosed: Monitor blood sugar, work closely with your healthcare team, attend regular check-ups and follow your treatment plan.

5. Support mental wellbeing: Living with a chronic condition can be challenging; reach out, talk openly and find support.

At Innersight, our mission is to help you live not just longer, but better. Diabetes and metabolic dysfunction accelerate ageing and disease risk, but early action, awareness and lifestyle choices can truly change your future health trajectory.

Let’s use World Diabetes Day as a moment to check in with our health, our habits and each other.

For more information, watch Episode 4 of the Innersight Podcast where we delve deep into the world of metabolic disease, uncovering its causes, effects and potential solutions.

🎥 Innersight Episode 4: From Fat to Fit - Demystifying Metabolic Mayhem ➡️ https://youtu.be/bKzdgpT30gA

12/11/2025

If you’re lining up for the 2025 Old Mutual Wealth Double Century on 22 November, you know this isn’t just any ride. This epic route starts in the picturesque town of Swellendam, traversing through Suurbraak and the dramatic climb up Tradouw Pass, through Montagu and Ashton, on to Robertson and Bonnievale, before one final series of climbs back into Swellendam, covering a total distance of approximately 204.5kms and around 2192m of elevation.

This challenging terrain demands more than just training, it demands smart recovery, energy optimisation and support for your body’s performance systems.

At Innersight, we’re ready to help you ride smarter and recover faster with two targeted IV infusion options designed especially for endurance cyclists:

The Full Monty Infusion:
➡️ Improves physical performance
➡️ Reduces inflammation
➡️ Boosts energy levels
➡️ Speeds up recovery time
➡️ 100% absorption

The Elixir:
➡️ Natural energy boost
➡️ Faster recovery
➡️ Enhanced performance
➡️ Immune and cellular support
➡️ Improved blood flow

Whether you’re on the big climbs, battling fatigue in the final kilometers, or looking to recover strongly post‑race, these drips are tailored for you.

Ride smarter, recover faster and tackle every climb with confidence. 🚴

🔵 Book your infusion today by visiting www.innersight.co.za or call us on 021 891 1022.

Limited slots leading up to race day.

InnerSight is a health optimization program. We ask the core question of how you want to feel and function when you reach 80 years of age and then reverse engineer how you need to function today to reach that goal.