In this episode of the InnerSight Podcast, Rudy and Shaun are joined once again by biokineticist **Hannes Swanepoel** for a practical deep dive into **VO₂ max testing using the VO₂ Master**.

We start with the basics: **What exactly is VO₂ max, and why does it matter for longevity?** We discuss why cardiorespiratory fitness is one of the most important indicators of long-term health and why VO₂ max isn’t simply a number for elite athletes.

We then get practical.

* What does a VO₂ max test actually measure?

* How is the test performed using the VO₂ Master?

* What does a good testing protocol look like?

* How do we identify aerobic and anaerobic thresholds?

* What do the different measurements tell us?

* Most importantly, **how do we use the results in the real world?**

This is less about the theory and more about **how we actually test, interpret and apply VO₂ data** — whether you are an elite athlete, weekend warrior, or simply interested in improving your health and longevity.

The key message: **VO₂ max testing is not just for athletes. It is a powerful tool for understanding your current fitness, guiding exercise prescription and tracking your healthspan over time.**

🎧 **InnerSight Podcast — Episode 38**

**VO₂ Max Testing: More Than Just a Number**

This week we're throwing it back to the 2025 Thrive360 Health Conference, where Rudy and Shaun presented one of our favourite talks: Know Your Numbers.

In a world filled with endless health tests and conflicting advice, how do you know which numbers really matter? In this live presentation, we explore some of the most important biomarkers and health metrics that can help predict future disease, assess your current health, and guide better lifestyle decisions. From cardiovascular risk and metabolic health to fitness and healthy ageing, we discuss the numbers that deserve your attention.

This episode was recorded live, so if you're able to, we highly recommend watching it on YouTube rather than just listening, as many of the concepts are explained using slides and graphs.

The best time to know your numbers was yesterday. The next best time is today.

In this episode of the InnerSight Podcast, Rudy and Shaun take a balanced, evidence-based look at one of the most talked-about topics in modern health and longevity: peptides.
Some peptides are transforming medicine and changing the way we treat obesity, diabetes, and metabolic disease. Others have generated enormous excitement despite having very limited human data. So how do we separate genuine medical breakthroughs from premature hype?
The discussion begins with the basics—what peptides are, how they work, and why they have become so popular in health, fitness, recovery, and longevity circles. Rudy and Shaun also explore the hidden risks associated with unregulated and black-market peptides, including concerns around quality control, contamination, dosing accuracy, and safety.
The episode then breaks peptides into key categories, including:
Weight loss and metabolic health
Recovery and injury healing
Muscle growth and performance
Energy and mitochondrial function
The hosts discuss the remarkable success of GLP-1 medications, the growing popularity of recovery peptides such as BPC-157 and TB-500, and why enthusiasm for some compounds currently exceeds the available scientific evidence. They also explore emerging peptides and mitochondrial therapies, including MOTS-c, that may become important areas to watch in the coming years.
Throughout the conversation, Rudy and Shaun maintain a neutral perspective: some peptides are supported by strong clinical evidence and are already reshaping healthcare, while many others remain promising but largely unproven. If you're curious about peptides and want to understand the science, the risks, and the opportunities without the marketing spin, this episode is for you.
#Peptides #Longevity #GLP1 #WeightLoss #Performance #Recovery #HealthOptimization #EvidenceBasedMedicine #InnerSightPodcast

What does it actually take to fuel hard training without burning out your body for the long run?

In this episode of InnerSight, we sit down with sports dietitian and endurance athlete Helanie van Rooyen to unpack the real science behind performance nutrition — and where so many athletes go wrong.

We explore Relative Energy Deficiency in Sport (RED-S) and why under-fueling is more common (and more dangerous) than most people realise. Helanie breaks down the key nutrients every endurance athlete should be paying attention to — creatine, protein, magnesium, and vitamin D — and explains not just what to take, but why, when, and how to know if you're actually deficient.

Whether you're a competitive athlete, a weekend warrior, or someone trying to build sustainable habits that support both performance and longevity, this conversation will shift the way you think about food as fuel.

In this episode:

What RED-S is and the warning signs you might be missing

How to get your protein right for endurance (it's probably not what you think)

Creatine — is it just for gym bros, or should endurance athletes be using it?

Why magnesium and vitamin D are chronically overlooked in athletes

How to fuel performance without sacrificing your long-term health

Muscle is one of the strongest predictors of how well — and how long — we live. But most people don’t know how to train it properly, especially as they get older.In this episode, we have Hannes Swanepoel as our guest and we take a practical, biokineticist-driven approach to muscle and longevity. We focus on how to assess where you are, what actually needs to improve, and how training should evolve across different ages and abilities.From strength vs function to power, balance, and injury prevention — this is a grounded, real-world guide to building a body that lasts.

In this episode of the InnerSight Podcast, Rudy and Shaun sit down with chiropractor and author Cuan Coetzee to explore the powerful idea that movement is medicine.

Cuan shares the personal and professional journey that led him to write his book Movement Is Medicine, including the experiences in clinical practice that shaped his thinking about pain, posture, mobility, and modern sedentary lifestyles.

From there, the conversation expands into one of InnerSight’s core pillars of longevity: movement. Together, they unpack why how we move may be just as important as how much we move, how poor movement patterns develop over time, and what people can do to restore healthier movement as they age.

The discussion bridges clinical insight with practical advice, touching on topics such as mobility, injury prevention, daily movement habits, and why movement quality is essential for maintaining musculoskeletal health and long-term wellbeing.

If you're interested in living longer, moving better, and understanding your body, this episode offers a thoughtful look at how movement can be one of the most powerful tools for lifelong health.

New year motivation is high—but most health resolutions fail because they’re vague, generic, and disconnected from meaningful data.

In this episode, Rudy and Shaun unpack why goals like “lose weight” or “get fit” rarely work without a clear plan and measurable markers.

They explain why knowing your key health numbers—from metabolic and cardiovascular markers to body composition and fitness metrics—is essential for long-term health and longevity. The conversation shifts health from guesswork to strategy.

The episode also introduces the InnerSight health app, designed to help clients track their data, understand what matters most, and build a personalised roadmap rather than following one-size-fits-all advice.

If you’re starting a new year and want clarity instead of confusion, this episode will help you focus on the numbers that truly move the needle.

What fuels your body, restores your mind, and keeps your energy systems running at peak performance?

In this 60‑minute InnerSight special, we’ve stitched together our most impactful shorts into one cohesive journey through the science of supplements, recovery, and energy metabolism.

• ​Creatine Revolution: Discover why creatine is no longer just for athletes — from brain health to bone strength, and the myths new 2025 research has finally debunked.

• ​Sleep Science: Learn how hidden sleep issues sabotage health, the critical role of rest in recovery, and practical hygiene tips you can apply tonight.

• ​Iron & Energy: Uncover the truth about iron deficiency in athletes, common misconceptions, absorption strategies, and why retesting is critical for long‑term performance.

This episode flows from fueling the body → restoring the body → checking the body’s energy systems, giving listeners a holistic view of performance and longevity science.

Perfect for athletes, health enthusiasts, and anyone curious about the latest evidence‑based strategies to optimize body and mind.

In this milestone 30th episode of InnerSight, we welcome dual-qualified physician & functional medicine expert Dr Roos. We explore why healthy bones are much more than structural support — they’re central to mobility, resilience, and longevity. We dig into the science of Osteoporosis: what happens when bone density and architecture deteriorate, how risk increases with age, hormonal changes and lifestyle, and why fractures can dramatically impact quality of life.

But rather than waiting for a fracture to strike, Dr Roos advocates a proactive, “buy-your-future-mobility” approach. Drawing from a functional medicine framework, we discuss how optimized nutrition (calcium, vitamin D, vitamin K, magnesium, protein), inflammation management, gut health, balanced hormones and tailored exercise — especially weight-bearing and resistance training — work together to maintain bone strength over time.

We contrast standard guidelines (focused on bone mineral density, scanning, and pharmacological treatment) with a longevity-oriented mindset: building “functional bone quality,” reducing fracture risk, and supporting whole-body health. With Dr Roos’s dual expertise, we unpack what bone health really means — not just surviving, but thriving into older age.

Tune in to discover concrete strategies for safeguarding your skeletal future and unlocking your maximum potential for lifelong strength.

Ever wondered how to keep your skin healthy and youthful for the long haul? In this episode of the InnerSight Podcast, hosts Rudy and Shaun sit down with Dr Barbara van der Westhuizen, Cape Town dermatologist and founder of DrBarbaraDerm.co.za, to explore skin health through the lens of longevity.

They start with the essentials—why regular skin-cancer screening matters more than any anti-aging routine—then move into realistic, evidence-based ways to support skin longevity without breaking the bank.

Expect smart, practical insights, a few common misconceptions clarified, and a down-to-earth look at what really works for healthy, resilient skin.

Tune in for expert guidance and great conversation that’ll make you rethink your skincare for the long run.