Innersight

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

02/03/2026

Feeling constantly tired, short of breath or noticing hair thinning?

You might not just be stressed, you could be iron deficient.

Professor Vernon Louw, a leading haematologist in South Africa, highlights that in the Western Cape, up to 57% of women may be living with iron deficiency, often without knowing it. Many people are missed if only tested for anaemia, so early screening is key.

That’s why we’ve created a quick online Iron Deficiency Screening Questionnaire to help you:
☑️ Identify if your symptoms could be linked to low iron
☑️ Decide whether you should get a full medical assessment
☑️ Take the first step toward better energy and wellbeing

At Innersight, we combine preventative health screening with evidence-based care, including iron infusions for those who need them.

Want to understand more about iron and its hidden effects?
🎥 Watch the following episodes from the Innersight Podcast:
🔹 Episode 13: Unravelling Iron with Prof. Vernon Louw - https://youtu.be/JiUGnz7oB08
🔹 Episode 25: The Hidden Performance Killer: Iron Status in Athletic Populations - https://youtu.be/EDenqbIE_Ag

Take the questionnaire today➡️ https://www.innersight.co.za/iron-screening-questionnairee

27/02/2026

The Cape Town Cycle Tour is more than just a ride, it’s 109km of endurance, climbs and mental grit, along one of the most iconic cycling routes in the world.

Whether you're chasing a PB or soaking in the experience, how you prepare and how you recover will define your performance.

At Innersight, we specialize in performance and recovery infusions designed for elite athletes and dedicated endurance enthusiasts.

🟢The Full Monty Infusion
Your ultimate performance formula, ideal leading up to, or after race day.
Designed to:
✅ Optimize energy production
✅ Reduce fatigue and boost energy levels
✅ Support endurance and oxygen utilization
✅ Replenish essential vitamins and minerals
✅ Strengthen immune resilience under physical stress

🟢The Elixir
Advanced cellular support for serious athletes.
Perfect for pre-race priming or post-race repair, helping to:
✅ Combat oxidative stress
✅ Reduce inflammation
✅ Support muscle recovery
✅ Restore vitality faster

Don’t leave performance to chance. 🚴

Prepare your body like an athlete. Recover like a professional. 💪

Book your pre-race boost or post-race recovery infusion today. Limited availability around race week.

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

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.

25/02/2026

Colorectal cancer is one of the most feared, and overlooked cancers today.

It often develops silently, with no symptoms, and is increasingly affecting younger adults in more aggressive forms.

In this clip from Episode 27 of the Innersight Podcast, Dr. Jaco Botes, specialist colorectal surgeon at Durbanville Mediclinic, sits down with us to explain:

🔹 Why colorectal cancer deserves more attention
🔹 Why cases are rising in younger adults
🔹 How polyps form and progress into cancer
🔹 The adenoma–carcinoma sequence
🔹 Why early detection and screening save lives

Colorectal cancer can develop over 5–10 years without warning. Awareness, risk assessment and timely screening remain our most effective tools for prevention and early detection.

🎥 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.

23/02/2026

Your 30s should support your 40s.
Your 40s should prepare you for your 50s.
And every decade after that should feel strong, capable and independent.

✅ Train for strength, not just aesthetics.
✅ Eat for nourishment, not short-term cravings.
✅ Prioritize sleep, manage stress, protect your muscle and move daily.

Longevity isn’t built in extremes. It’s built in consistency.

You’re not just working on your body for today, you’re engineering your quality of life for decades to come.

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:
•

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