Innersight

20/02/2026

Muscle. Bone. Brain. They’re not separate systems, they’re deeply connected. And the most powerful “supplement” for all three? Exercise.

In this clip from Episode 26 of the Innersight Podcast, we explore one of the most under-rated "supplements" - iron in the form of a dumbbell.

Movement supports:
🔹 Muscle mass and strength
🔹 Bone density
🔹 Brain function and mood

No pill can replace consistent training.

The supplement industry is a multi-billion-dollar machine. Some people truly benefit, but many skip the foundations and jump straight to pills and powders, and that’s where problems begin.

Genetic testing can reveal predispositions (like vitamin D or C metabolism), but a predisposition is not a deficiency. It is also important to first test so that you know your baseline levels, and then supplement where necessary.

Before you start adding supplements, focus on building your base first:
✅ Balanced, protein-adequate nutrition
✅ Progressive resistance training
✅ Stable hormones
✅ Blood markers in optimal ranges

Without these? Supplements may do little, or worse, create unintended consequences.

Key reminders:
✅ Know your numbers
✅ Train your body and brain
✅ Supplement with intention, not hype

If you’re currently supplementing, ask yourself: Why? Is it evidence-based or just habit?

Start with the fundamentals. Results follow consistency.

🎥 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.

18/02/2026

A new study published in JAMA Network Open followed more than 5,400 women aged 63–99 and found something powerful:

Women with greater muscle strength had a significantly lower risk of death over approximately 8 years, even after accounting for physical activity levels and other health factors.

In fact:
✅ Stronger grip strength was linked to around 33% lower mortality risk
✅ Faster chair-stand performance was also linked to 37% lower risk
✅ Benefits were seen even in women who didn’t meet aerobic exercise guidelines

This suggests muscle strength may be more than a fitness metric, it could be a simple, practical indicator of resilience, independence and long-term health.

The key takeaway:
Muscle strength, especially grip strength, may be a key marker of healthy aging. Building and maintaining strength with resistance or bodyweight exercises could be just as important as cardio for longevity.

It’s about staying capable, mobile and independent as we age.

Article reference:
https://www.medicalnewstoday.com/articles/stronger-muscles-longer-lives-study-benefit-older-females-aging

16/02/2026

Are you ready for The Big 5 MTB Challenge? 🚴

This isn’t just another ride. It’s a brutal 80km challenge with serious climbing through the rugged terrain around Wellington in the Western Cape. Steep ascents. Technical descents. Heat. Grit. Relentless effort.

Whether you’re pushing for a personal best, prepping for the ABSA Cape Epic, or just racing to grind those five challengingl climbs, your body’s readiness and recovery will determine how you feel on the start line, and how quickly you bounce back afterward.

At Innersight, we help you to:

✅ Optimize performance leading up to race day with pre-race infusions to boost energy, hydration and metabolic readiness

✅ Recover faster after crossing the line with post-race infusions to support muscle repair, inflammation and fatigue reduction

Featuring our signature Full Monty Infusion, a performance and recovery infusion designed to hit every system you burden on race day.

If you’re lining up at the start line on the 21st February, make sure your body is dialed in as precisely as your gearing.

Book your pre-race performance boost and post-race recovery plan now.

Visit www.innersight.co.za or call us on 021 891 0122.

Photo credit: Matheus Wladeka

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.

13/02/2026

Muscle strength and bone density are important. However, your brain defines who you are.

True longevity is not only about physical resilience, it is about preserving cognition, memory, clarity of thought and personality.

In this clip from Episode 26 of the Innersight Podcast, we explore one of the most important, and often overlooked aspects of aging well: brain health.

What Threatens Brain Health?

• Chronic inflammation
• Nutrient deficiencies
• Genetic predisposition (including family history of dementia)

While some risk factors are inherited, many drivers of cognitive decline are modifiable.

How Do We Support Brain Health?

🔹Omega-3 Fatty Acids
DHA plays a structural role in brain tissue, while EPA provides significant anti-inflammatory benefits. Together, they form a cornerstone of cognitive support, particularly in aging populations.

Although direct Omega-3 testing is available, it can be costly. In clinical practice, we often use a validated proxy marker instead.

🔹Homocysteine: A Marker of Brain Stress and Inflammation
Elevated homocysteine levels are associated with cognitive decline and increased cardiovascular risk.

Target levels:
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11/02/2026

New research suggests HIIT may be especially powerful for older adults.

A 6-month study published in Maturitas, of more than 120 adults with an average age of 72, found that while all exercise groups in the study lost some fat, only the high-intensity interval training (HIIT) group lost fat without losing muscle mass.

Moderate-intensity exercise led to slight muscle loss, highlighting how training intensity may matter as we age.

However, there are some important caveats to this study:

🔹 Participants were healthy older adults; results may not apply to those with chronic conditions or mobility limitations.
🔹 Training was supervised and structured to 3 times per week.
🔹 This is one study; more long-term research is needed.

The takeaway is that exercise intensity may matter for body composition as we age, but programs should be individualized and medically appropriate.

Article reference:
https://www.medicalnewstoday.com/articles/hiit-may-help-older-adults-lose-fat-while-preserving-muscle

09/02/2026

New year, new goals. But most health resolutions fail because “get fit” or “lose weight” are too vague.

In Episode 32, our first episode of 2026, we break down why meaningful progress starts with knowing your key health numbers, from metabolic and cardiovascular markers to body composition and fitness metrics.

Say goodbye to guesswork and hello to strategy. We also dive into the InnerSight app, designed to track your data, highlight what really matters, and create a personalized roadmap for lasting results.

If 2026 is the year you want clarity, not confusion, this episode is your blueprint for health that actually works.

🎥 Watch the full episode ➡️ https://youtu.be/2EMf5jR1e5Y

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

06/02/2026

Magnesium is one of the most important, and often overlooked minerals for overall health.

It plays a vital role in bone health, muscle recovery, sleep quality, mood regulation and stress response. Despite this, magnesium deficiency is common, and standard blood tests don’t always reflect true magnesium status, which is why targeted supplementation is often recommended.

In this clip from Episode 26 of the Innersight Podcast, we explore:
• Why magnesium is essential for sleep, recovery and bone health
• Why deficiency is so widespread
• Why blood tests can be unreliable
• The differences between magnesium forms
• When to take each type for optimal benefit

Magnesium types explained:

Evening use:
✅ Magnesium Glycinate: Supports relaxation, sleep and nervous system balance
✅ Magnesium Threonate: Supports sleep and cognitive function

Morning use:
✅ Magnesium Citrate: Supports energy production and digestion
✅ Magnesium Carbonate: Supports energy and has a mild laxative effect

⚠️ Important note: Many “CalMag” supplements contain forms of magnesium that may not be ideal for sleep. Always review labels carefully.

If your goals include better sleep, stronger bones, improved mood or enhanced recovery, understanding magnesium and choosing the right form makes a meaningful difference.

🎥 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.

04/02/2026

Today on 4 February, World Cancer Day, we recognise that cancer remains one of the most profound global health challenges of our time. Cancer is the second leading cause of death worldwide, with millions of people diagnosed each year.

At Innersight, where preventative health and longevity medicine guide everything we do, this day is a reminder that cancer awareness must be followed by action: early detection, lifestyle change and proactive care.

Cancer often develops silently. When we detect it early, or better yet, reduce risk through prevention, outcomes improve dramatically. That’s why we’re championing evidence-based screening, education and patient empowerment.

Watch Episode 5 of the Innersight Podcast where we we explore the emotional, societal and health-related impact of cancer. Learn more about why regular screening is vitally important, and how early detection can significantly improve prognosis and survival.

🎥 Watch the full episode here ➡️ https://www.youtube.com/watch?v=n_7RDF_Ifpk

This World Cancer Day, let’s do more than raise awareness, let’s take action.

02/02/2026

If you’re preparing to take on Tankwa Trek 2026, you already know this is far more than just another stage race. Set deep in the Tankwa Karoo, this iconic event is defined by vast open landscapes, relentless heat, rugged terrain and consecutive days of intense physical demand. With long distances, sustained climbing and cumulative fatigue, the Tankwa Trek places significant stress on hydration, energy systems, muscle function and recovery capacity.

This level of challenge demands more than disciplined training, it requires intentional performance support to help your body operate at its best across multiple stages.

At Innersight, we support endurance athletes with targeted IV infusions designed to optimise performance and accelerate recovery.

The Full Monty Infusion is specifically suited to the demands of multi-day endurance events by:

➡️ Supporting physical performance and endurance
➡️ Helping reduce inflammation
➡️ Enhancing energy production
➡️ Speeding up recovery between stages and post-race
➡️ Providing 100% absorption for maximum effectiveness

Whether you’re preparing your body pre-race for the demands ahead, or focusing on post-race recovery after days in the saddle, the Full Monty Infusion provides structured physiological support when your body needs it most.

Prepare with intent. Recover efficiently. Perform at your best. 🚴

🔵 Book your pre-race or post-race Full Monty Infusion today by visiting www.innersight.co.za or call us on 021 891 1022.

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.

30/01/2026

Longevity and well-being are shaped by the choices we make every day: eating a balanced diet, staying physically active, getting restorative sleep, managing stress and prioritizing mental and emotional health.

Preventive health isn’t a short-term trend or quick fix; it’s a lifestyle that builds resilience, supports long-term vitality and reduces the risk of chronic disease. Every small, consistent habit is an investment in a healthier future.

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.