Apple Cider Vinegar
Have you been wondering whether apple cider vinegar could benefit your health? Or, perhaps you already incorporate ACV in your life but would like to know more about other ways to use it? When one of my patients told me…
Read More
Hidden Sugars
One of my patients sent me a photo of balsamic vinegar the other day. She was so excited to share because she knows I do love a little balsamic! Her text read: ‘Hey Dr K! This Balsamic glaze is AMAZING! …
Read More
Case Study: The Hidden Risks of Under-fuelling in Young Athletes
When “Dehydration” Wasn’t the Whole Story Meet Alex, a 16-year-old triathlete with huge potential. He was training hard for the national championships – swimming, cycling, and running 6–7 days a week. His coach described him as “talented and driven.” But…
Read More
Case Study: Why Under-fuelling Could Be Holding You Back From Your Ultra-Marathon Goals
Meet Sarah, a 38-year-old accountant, mother of two lively kids, and a determined recreational athlete. She came to see me because she was feeling frustrated and exhausted. Sarah had set herself the ambitious goal of running her first ultra-marathon. She…
Read More
You Think You Need To Detox?
Quick reminder: Your body ALREADY detoxes itself. You don’t need juice cleanses or detox teas! The detox industry is a billion-dollar business built on fear rather than proper scientific research. Guess what? Your liver, kidneys, and gut detox for you……
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Fats: T’s & C’s
Do you understand Fat Metabolism? For a long time scientists believed that eating fat caused many health problems. Now, we know better! Eating healthy fat is essential for optimal health. Fat is important for healthy nerve cells, normal hormone balance,…
Read More
Protein: T’s & C’s
Proteins are large molecules made up of smaller units called amino acids. There are 8 essential amino acids – they are called ‘essential’ because your body cannot synthesize them and you have to include them in your diet. Animal protein…
Read More
Carbs: Ts & Cs
There are good carbs and bad carbs. Carbs should be limited to less than 30% of daily calories. If you understand carbohydrate metabolism, you can make healthier food choices for you and your family. All carbohydrates digest to sugar: Starch…
Read More
Carbs – do you need to eat them?
My 13 year-old niece visited me and for breakfast, I offered unsweetened natural Greek yoghurt with nuts, seeds, coconut shavings and fruit salad. She helped herself but didn’t sit down to eat. Instead, she rummaged through my pantry and found…
Read More
Do you understand the role of Minerals in your body?
Minerals are naturally occurring substances that your body needs for various functions. Here is a list of the most common minerals in your body. Calcium Magnesium Potassium Sodium Iron Zinc Copper Manganese Selenium Iodine Chromium Molybdenum Phosphorus Fluoride Sulphur Remember,…
Read More
Apple Cider Vinegar
Have you been wondering whether apple cider vinegar could benefit your health? Or, perhaps you already incorporate ACV in your life but would like to know more about other ways to use it? When one of my patients told me…
Read More
Juicing vs Smoothies
What’s the best way to enjoy fresh fruit and veg? Have you thought about whether juicing offers more health benefits than smoothies? Juicing has become very popular and I get this question all the time: ‘Is it good to drink…
Read More
Counting Calories – yes or no?
Do you believe counting calories is useful for weight loss? Do you plan your meals with calories in mind? You are probably wasting your time. Do you count your calories? I ask you from the bottom of my heart: Please…
Read More
Do you believe eating fat is Healthy?
Did you know that fat is an essential nutrient that has important functions in your body? You NEED to eat fat. But, eating the RIGHT fat is important. Fats are very important as a source of energy, and if you…
Read More
A Healthy Plate
Do you know what a ‘Healthy Plate’ is? A healthy plate contains all the important nutrients your body needs to thrive. If you can achieve a ‘Healthy Plate’ for most of your meals… not only will you lose weight, but…
Read More
Hidden Sugars
One of my patients sent me a photo of balsamic vinegar the other day. She was so excited to share because she knows I do love a little balsamic! Her text read: ‘Hey Dr K! This Balsamic glaze is AMAZING! …
Read More
Case Study: The Hidden Risks of Under-fuelling in Young Athletes
When “Dehydration” Wasn’t the Whole Story Meet Alex, a 16-year-old triathlete with huge potential. He was training hard for the national championships – swimming, cycling, and running 6–7 days a week. His coach described him as “talented and driven.” But…
Read More
Case Study: Why Under-fuelling Could Be Holding You Back From Your Ultra-Marathon Goals
Meet Sarah, a 38-year-old accountant, mother of two lively kids, and a determined recreational athlete. She came to see me because she was feeling frustrated and exhausted. Sarah had set herself the ambitious goal of running her first ultra-marathon. She…
Read More
Protein: how much do we need?
A patient came to see me. Lovely lady. Mother of 4 young kids. She was experiencing sudden episodes of extreme fatigue, feeling faint, short of breath, and very anxious. A previous doctor told her she was burnt-out and had prescribed…
Read More
High fat or high carb? Which diet helps you feel fuller for longer?
Watch to learn why a high-carb diet may not be what you need if you want to feel fuller for longer and optimise your metabolism for energy and vitality!
Read More
Fats: T’s & C’s
Do you understand Fat Metabolism? For a long time scientists believed that eating fat caused many health problems. Now, we know better! Eating healthy fat is essential for optimal health. Fat is important for healthy nerve cells, normal hormone balance,…
Read More
Protein: T’s & C’s
Proteins are large molecules made up of smaller units called amino acids. There are 8 essential amino acids – they are called ‘essential’ because your body cannot synthesize them and you have to include them in your diet. Animal protein…
Read More
Carbs: Ts & Cs
There are good carbs and bad carbs. Carbs should be limited to less than 30% of daily calories. If you understand carbohydrate metabolism, you can make healthier food choices for you and your family. All carbohydrates digest to sugar: Starch…
Read More
Are you always hungry?
Are you constantly thinking about food? Struggling with cravings? Here are some tips to help you control your appetite: Eat more plants: Vegetables and fruits contain fibre that swells in the intestine and slows the digestive process… making you feel…
Read More
Protein: How much do you need?
A patient came to see me. Lovely lady. Mother of 4 young kids. She was experiencing sudden episodes of extreme fatigue, feeling faint, short of breath, and very anxious. A previous doctor told her she was burnt-out and had prescribed…
Read More
Fat – Does it make you fat?
I used to be petrified of fat. For years, I would refuse to eat anything containing even a trace of fat. Chicken had to be skinless. Tuna in brine. If there was dressing on the salad, I wouldn’t eat it.…
Read More
Carbs – do you need to eat them?
My 13 year-old niece visited me and for breakfast, I offered unsweetened natural Greek yoghurt with nuts, seeds, coconut shavings and fruit salad. She helped herself but didn’t sit down to eat. Instead, she rummaged through my pantry and found…
Read More
Do you understand the role of Minerals in your body?
Minerals are naturally occurring substances that your body needs for various functions. Here is a list of the most common minerals in your body. Calcium Magnesium Potassium Sodium Iron Zinc Copper Manganese Selenium Iodine Chromium Molybdenum Phosphorus Fluoride Sulphur Remember,…
Read More
Apple Cider Vinegar
Have you been wondering whether apple cider vinegar could benefit your health? Or, perhaps you already incorporate ACV in your life but would like to know more about other ways to use it? When one of my patients told me…
Read More
Should you do a Food Elimination?
A Food Elimination can be a powerful tool to discover whether foods you eat are causing you to feel unwell. Food can cause symptoms and health problems ranging from allergies to mood instability to digestive issues and inflammation. Many of…
Read More
Juicing vs Smoothies
What’s the best way to enjoy fresh fruit and veg? Have you thought about whether juicing offers more health benefits than smoothies? Juicing has become very popular and I get this question all the time: ‘Is it good to drink…
Read More
Breakfast… yes or no?
Is Breakfast really the most important meal of the day? Yes. And, no. ‘You can’t go to school on an empty stomach!’ ‘Eat something before you go to work!’ ‘Breakfast is the most important meal of the day!’ You’ve heard…
Read More
Counting Calories – yes or no?
Do you believe counting calories is useful for weight loss? Do you plan your meals with calories in mind? You are probably wasting your time. Do you count your calories? I ask you from the bottom of my heart: Please…
Read More
Do you believe eating fat is Healthy?
Did you know that fat is an essential nutrient that has important functions in your body? You NEED to eat fat. But, eating the RIGHT fat is important. Fats are very important as a source of energy, and if you…
Read More
A Healthy Plate
Do you know what a ‘Healthy Plate’ is? A healthy plate contains all the important nutrients your body needs to thrive. If you can achieve a ‘Healthy Plate’ for most of your meals… not only will you lose weight, but…
Read More
Watch to learn how lifestyle changes can improve and even reverse PCOS
Watch and learn from a case study on how lifestyle changes can improve and even reverse Polycystic Ovary Syndrome (PCOS). Case studies shared are for education and illustrative purposes. They are a combination of several patients’ journeys. To protect the…
Read More
Seed Cycling Instructions
Seed cycling is a growing trend that makes use of phyto-chemicals found in seeds to balance hormones naturally. How does it work? Different seeds contain different phyto-chemicals (plant-based molecules that can affect how your body works). Eating certain seeds at…
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Doc, I want to try Intermittent Fasting. How do I start?
There are several fasting regimens that people subscribe to but when you first start out, keep it simple and start slowly. Don’t be scared to skip a meal. In fact, relish the idea! No need to cook. You have extra…
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Doc, I’ve been fasting for months, and I’m not seeing results!
I hear this every day: ‘Doc, I’ve been fasting for months, and I’m not seeing results!’ Intermittent Fasting is a powerful tool for improving your health and vitality. Not only can Intermittent Fasting help you achieve your weight loss goal…
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“Doc, how should I start intermittent fasting if I’ve never done it before?”
Doc, how should I start intermittent fasting if I’ve never done it before?’ I get this question all the time. The truth is that most people will suffer no serious health issue if they suddenly fast for 20-24 hours, even…
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What happens in your body when you fast?
Intermittent fasting is a popular lifestyle practice with many potential benefits: Weight loss Anti-inflammatory Gut health Anti-ageing Autophagy + anti-cancer Mental alertness Sports performance It’s helpful to understand what happens in your body when you fast so you can benefit…
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Guidelines for Progressive Intermittent Fasting
‘Doc, how should I start intermittent fasting if I’ve never done it before?’ I get this question quite often. The truth is that most people will suffer no serious health issue if they suddenly fast for 20-24 hours, even if…
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Fasting
Intermittent Fasting is a powerful tool for improving your health and vitality. Not only can Intermittent Fasting help you achieve your weight loss goal but it has additional benefits like: Anti-inflammatory effects Boosting gut health Anti-ageing Autophagy + anti-cancer Improving…
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Small Shifts, Big Gains: How Tiny Environmental Changes Can Transform Your Health
When people think about improving their health, they usually imagine BIG, dramatic changes like joining a gym, overhauling their diet, or starting a strict new routine. But here’s the truth: Lasting health isn’t built on willpower alone. It’s about designing…
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When Medicines Multiply: Garth’s Story of Polypharmacy and the Power of De-Prescribing
When most people think of medicine, they imagine it as the answer to their health problems. And often it is, especially in emergencies. But in chronic illness, the story can look very different. Too often, one prescription leads to another,…
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How Lifestyle Changes Helped Johan Overcome Anxiety… Without Medication
Anxiety can be debilitating and exhausting. It steals your energy, clouds your thinking, and can make even small decisions feel overwhelming. For some people, medication is the right path. For others, practical lifestyle changes can be life-changing. This is the…
Read More
September 29th is World Heart Day!
Your heart keeps you alive with every single beat. Here are some tips to keep your heart healthy and happy 😊 Eat plenty of vegetables: Fresh vegetables contain vitamins and minerals that help to regulate blood pressure and reduce strain…
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How Helen Took Control of Her Asthma: A Real-Life Story of Lifestyle Medicine
When Helen, a vibrant woman in her late forties, discovered trail running, it opened up a whole new world for her. She loved being in nature, breathing fresh air, and the camaraderie of training with a group of like-minded women.…
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How Lifestyle Changes Can Transform Allergy and Respiratory Health
When seven-year-old Celine walked into my consultation room with her parents, she was a bright, sweet child, but she looked exhausted. Her parents were worried and desperate. An ear, nose, and throat specialist had just advised them that she urgently…
Read MoreErectile Dysfunction (ED)
Did you know that the longest recorded erection lasted over 6 months?! The unlucky gentleman who holds this record suffered an injury to his perineum which affected the blood supply to his penis. Eventually, he required surgery to drain the…
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Osteoarthritis
Charlotte is 39 years old. She has a busy life. She studied dietetics and manages her own nutrition practice. She is a marathon runner. And, she’s a Mum of 4 kids. She came to see me because her left hip…
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The benefits of HIIT you NEED to know
If you are keen to optimise your health through exercise, then HIIT is one of your BEST fitness strategies. HIIT is not only about burning fat while you train; it has many more amazing benefits! Including: 1️⃣ Fat burning –…
Read More
Top 3 Tips to Reverse or Manage Osteoporosis
If you or anyone you know has suffered a complication from osteoporosis, you will understand what a painful and potentially debilitating condition it is. There are genetic risk factors for osteoporosis but did you know that lifestyle factors play…
Read More
Protein: how much do we need?
A patient came to see me. Lovely lady. Mother of 4 young kids. She was experiencing sudden episodes of extreme fatigue, feeling faint, short of breath, and very anxious. A previous doctor told her she was burnt-out and had prescribed…
Read More
Growing Up Online: How Smartphones and Social Media Are Rewiring Our Kids’ Brains
Not too long ago, childhood was about tree climbing, scraped knees, sleepovers, toasting marshmallows, and secrets shared under blankets by flashlight. Fast forward to today, and we see a very different picture: Heads bowed, thumbs scrolling, and conversations held through…
Read More
How to know you’re doing HIIT
When you do HIIT, it’s all about intensity. It’s not just about moving quickly, but about pushing your body close to its limit during the high-intensity intervals. Here are some signs you’re doing it right: Elevated heart rate: Your heart…
Read More
Migraines – not just a headache!
If you have ever experienced a migraine you will know that it is a disabling condition. Your head feels like it wants to explode. You are overcome with nausea. Light, sound, the slightest change in position all make you feel…
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A case study of how lifestyle intervention improves cholesterol
In the video, I share a case study to demonstrate the tremendous power lifestyle intervention has to improve cholesterol and other risk factors for heart disease as well as how it can save people from the horrible side effects of…
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3 things I learnt from my lifestyle transformation
In this video, I share my journey with lifestyle transformation and the three things I learnt.
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I am passionate about Lifestyle Medicine, here is why!
I love to support and help people make the healthy changes and sustain them in the long term, so that you enjoy a better quality of life, so that you are happier. This is the power of lifestyle medicine!
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Learn about my health transformation through weight loss
When you’re overweight or obese, your life is affected. I have been there. Learn about my health transformation through weight and why it drives my passion for lifestyle medicine.
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Watch to find out why I chose to specialise in lifestyle medicine
People often ask me why I chose to go into lifestyle medicine, rather than another speciality. Watch to find out how my personal experience shaped my decision.
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What is the difference between a lifestyle medicine doctor and a dietician
My patients are sometimes confused when I explain to them that I am a lifestyle medicine practitioner. They think that I am a doctor who’s also a nutritionist or a dietician. Now this is not the case. I have…
Read More
Watch to learn how lifestyle changes can improve and even reverse PCOS
Watch and learn from a case study on how lifestyle changes can improve and even reverse Polycystic Ovary Syndrome (PCOS). Case studies shared are for education and illustrative purposes. They are a combination of several patients’ journeys. To protect the…
Read More
What makes a lifestyle medicine doctor different from a normal general practitioner?
What makes a lifestyle medicine doctor different from a normal general practitioner? Well, first of all. I am a general practitioner. That’s my undergraduate training, but I specialized in lifestyle medicine. I followed a postgraduate degree program lasting three years,…
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Lifestyle medicine is backed by science
It’s time to bust a myth about lifestyle medicine. Many people think that because the interventions that I prescribe often are lifestyle modifications, dealing with nutrition or exercise or sleep improvements, that what I am practicing is not real medicine.…
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Aren’t all doctors trained in lifestyle related conditions?
A question I get often from my patients who come to see me because I am a lifestyle medicine practitioner, is aren’t all doctors trained in lifestyle related conditions? And the truth is, yes, all doctors are trained. To understand…
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Is Lifestyle Medicine Real Medicine?
There is a misconception that lifestyle medicine is not real medicine. Now, I’d like to make this very clear when a doctor like me specializes in lifestyle medicine we go through rigorous postgraduate level training in all the aspects of…
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Is Lifestyle Medicine real medicine?
People often ask me whether lifestyle medicine is real medicine. Now listen closely. Lifestyle medicine is the only medicine because how you live your life impacts on your health now as well as your health in the future. If…
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What are the aspects of Lifestyle Medicine?
Lifestyle medicine is a specialized field of medicine in the same way that a gynaecologist specializes in women’s health. A lifestyle medicine doctor specializes in those aspects of lifestyle that have an impact on your health and wellbeing. We look…
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What is a lifestyle medicine doctor?
What makes a lifestyle medicine doctor different from a normal general practitioner? Well, first of all. I am a general practitioner. That’s my undergraduate training, but I specialized in lifestyle medicine. I followed a postgraduate degree program lasting three years,…
Read More
Medical Screening Guidelines
Medical screening is the process by which we actively look for evidence of illness or disease BEFORE signs or symptoms become obvious. Examples of medical screening include: Testing blood pressure at every doctors’ visit Doing routine cervical smear tests to…
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Cholesterol
Did you know that you NEED cholesterol? Although cholesterol has a bad reputation for causing blood vessel disease, it is an essential molecule with very important functions. Cholesterol is involved in the production of certain hormones and vitamin D. It…
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Should you do a Food Elimination?
A Food Elimination can be a powerful tool to discover whether foods you eat are causing you to feel unwell. Food can cause symptoms and health problems ranging from allergies to mood instability to digestive issues and inflammation. Many of…
Read More
Insulin Metabolism
Understand this hormone and take control of your energy, appetite and weight. Insulin is released by your pancreas, which lies just under your ribs on your left side. When you eat or drink anything that has the potential to raise…
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Breakfast… yes or no?
Is Breakfast really the most important meal of the day? Yes. And, no. ‘You can’t go to school on an empty stomach!’ ‘Eat something before you go to work!’ ‘Breakfast is the most important meal of the day!’ You’ve heard…
Read More
A Healthy Plate
Do you know what a ‘Healthy Plate’ is? A healthy plate contains all the important nutrients your body needs to thrive. If you can achieve a ‘Healthy Plate’ for most of your meals… not only will you lose weight, but…
Read More
Meal Planning
You’ve heard it before: ‘You are what you eat’. While this is not literally true (you won’t turn into a donut or hamburger if that’s what you had for lunch), there is merit in offering your body what it needs…
Read More
Case Study: The Hidden Risks of Under-fuelling in Young Athletes
When “Dehydration” Wasn’t the Whole Story Meet Alex, a 16-year-old triathlete with huge potential. He was training hard for the national championships – swimming, cycling, and running 6–7 days a week. His coach described him as “talented and driven.” But…
Read More
Do you know what a Healthy Plate is?
A healthy plate contains all the important nutrients your body needs to thrive. If you can achieve a ‘Healthy Plate’ for most of your meals… not only will you lose weight, but you will feel fantastic too. The first step…
Read More
Carbs, fats, are they essential?
Low-Carb or Low-Fat… which is best? Should I stop eating carbs? Must I cut out fats? What’s best: Low-carb or low-fat? The truth is: All carbs are the same… they turn into sugar when your digestion system breaks them down. …
Read More
What Should You Eat When You’re Sick? Here’s the Truth
When you’re sick, your appetite might disappear, and advice from friends and family can get confusing: “Feed a fever, starve a cold,” “Don’t drink anything cold,” “Chicken soup cures everything!” Let’s clear the confusion and talk about what your body…
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Watch to learn how lifestyle changes can improve and even reverse PCOS
Watch and learn from a case study on how lifestyle changes can improve and even reverse Polycystic Ovary Syndrome (PCOS). Case studies shared are for education and illustrative purposes. They are a combination of several patients’ journeys. To protect the…
Read More
Do you understand the role of Minerals in your body?
Minerals are naturally occurring substances that your body needs for various functions. Here is a list of the most common minerals in your body. Calcium Magnesium Potassium Sodium Iron Zinc Copper Manganese Selenium Iodine Chromium Molybdenum Phosphorus Fluoride Sulphur Remember,…
Read More
Understanding Glycaemic Index and Glycaemic Load
When you understand Glycaemic Index and Glycaemic Load, you will be empowered to make healthier food choices and combine foods in a healthier way. What is the Glycaemic Index (GI)? The Glycaemic Index (GI) is a method of categorising foods…
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Healthy Plate Tool for Meal Planning
Do you know what a ‘Healthy Plate’ is? A healthy plate contains all the important nutrients your body needs to thrive. If you can achieve a ‘Healthy Plate’ for most of your meals… not only will you lose weight, but…
Read More
How to grow your own Sprouts
Sprouts are fantastic in stir-fry dishes, salads, and even as a standalone snack When you sprout a grain or seed, you unlock a massive nutrient bank – all the energy, vitamins and minerals a plant needs to germinate and grow…
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Guide to Sweeteners
People always ask whether it is best to avoid sweeteners. And strictly speaking the answer is ‘Yes’ because all sweeteners whether we are referring to sugar or honey or xylitol or stevia trigger certain neural pathways that stimulate the release…
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How to read Food Labels
Do you know how to read a food label? It can seem like quite a daunting task when you first look at a food label. There’s A LOT of information packed into a very small space! STEP 1: INGREDIENTS The…
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Apple Cider Vinegar
Have you been wondering whether apple cider vinegar could benefit your health? Or, perhaps you already incorporate ACV in your life but would like to know more about other ways to use it? When one of my patients told me…
Read More
Should you do a Food Elimination?
A Food Elimination can be a powerful tool to discover whether foods you eat are causing you to feel unwell. Food can cause symptoms and health problems ranging from allergies to mood instability to digestive issues and inflammation. Many of…
Read More
Juicing vs Smoothies
What’s the best way to enjoy fresh fruit and veg? Have you thought about whether juicing offers more health benefits than smoothies? Juicing has become very popular and I get this question all the time: ‘Is it good to drink…
Read More
Breakfast… yes or no?
Is Breakfast really the most important meal of the day? Yes. And, no. ‘You can’t go to school on an empty stomach!’ ‘Eat something before you go to work!’ ‘Breakfast is the most important meal of the day!’ You’ve heard…
Read More
Counting Calories – yes or no?
Do you believe counting calories is useful for weight loss? Do you plan your meals with calories in mind? You are probably wasting your time. Do you count your calories? I ask you from the bottom of my heart: Please…
Read More
Do you believe eating fat is Healthy?
Did you know that fat is an essential nutrient that has important functions in your body? You NEED to eat fat. But, eating the RIGHT fat is important. Fats are very important as a source of energy, and if you…
Read More
A Healthy Plate
Do you know what a ‘Healthy Plate’ is? A healthy plate contains all the important nutrients your body needs to thrive. If you can achieve a ‘Healthy Plate’ for most of your meals… not only will you lose weight, but…
Read More
Case Study: Why Under-fuelling Could Be Holding You Back From Your Ultra-Marathon Goals
Meet Sarah, a 38-year-old accountant, mother of two lively kids, and a determined recreational athlete. She came to see me because she was feeling frustrated and exhausted. Sarah had set herself the ambitious goal of running her first ultra-marathon. She…
Read More
Start your HIIT journey!
Ready to get started with HIIT? HIIT is for everyone, no matter your fitness level! Whether you’re new to exercise or a seasoned athlete, HIIT can be tailored to fit your needs. The beauty of HIIT is that it can…
Read More
The benefits of HIIT you NEED to know
If you are keen to optimise your health through exercise, then HIIT is one of your BEST fitness strategies. HIIT is not only about burning fat while you train; it has many more amazing benefits! Including: 1️⃣ Fat burning –…
Read More
Are You Ready to try HIIT?
Here are 5 exercises that qualify as HIIT moves. Incorporating these into your workout will help you get your heart rate up and boost your metabolism: 1️⃣ Burpees – Full-body movement that targets almost every muscle group. 2️⃣ Jump Squats…
Read More
How to know you’re doing HIIT
When you do HIIT, it’s all about intensity. It’s not just about moving quickly, but about pushing your body close to its limit during the high-intensity intervals. Here are some signs you’re doing it right: Elevated heart rate: Your heart…
Read More
Why is HIIT better than cardio?
While steady-state cardio, like jogging, swimming or cycling at a moderate pace, does help with fat burning, HIIT is a much more efficient and effective way to achieve fat loss, improve cardiovascular health, and increase strength. Here’s the science: 1️⃣…
Read More
What’s HIIT?
High-Intensity Interval Training (HIIT) is a type of workout where you alternate between short bursts of maximum effort exercise and periods of low-intensity recovery or rest. During the high-intensity intervals, you push your body to work hard and elevate your…
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Starting Out with Exercise: Why Slow and Steady Wins the Race
It’s always exciting to start a new fitness journey… Especially if you’re motivated and ready for change! But here’s a common trap many people fall into: Going too hard, too fast. The result? Sore muscles, exhaustion, or worse… Injury. Let’s…
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Strong for Life: Why Strength Training Is One of the Best Things You Can Do for Your Health
When most people think of getting fit, they picture cardio: Walking, jogging, cycling, maybe an aerobics fitness class or swimming. But there’s a powerful form of exercise that often gets overlooked, especially by beginners or older adults… Strength training. Strength…
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Why Am I Sore After Exercise? Understanding DOMS and Muscle Soreness
You’ve crushed a workout. You’re feeling proud and accomplished. But the next morning, getting out of bed feels like you’ve taken a beating! Your legs are stiff, your arms ache, and stairs suddenly seem like an extreme sport. Your low…
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Should You Exercise When You’re Sick? A Doctor’s Guide to Training Through Illness
It’s a question I get from patients all the time: “Should I work out if I’m feeling unwell?” When you’re committed to your fitness routine, it’s natural to worry that skipping a few sessions might derail your progress. But when…
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What exercise is best?
There are 3 types of exercise that offer amazing health benefits and I would encourage you to include each type of exercise at least once a week if you want to improve your overall fitness and health. Cardio: Anything that…
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Unpacking exercise
‘Doc, what exercise should I be doing?’ ‘Doc, do I really HAVE to go to the gym? I hate it!’ ‘Doc, my friend told me I should run… is it the right exercise for me?’ My patients often ask me…
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Physical Activity Guidelines
Breaking a sweat… If you exert yourself sufficiently to break a sweat you are not only boosting your weight loss efforts but also conditioning your heart, blood vessels and lungs, and releasing happy hormones called endorphins that improve mood and…
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What’s the BEST exercise for health and vitality?
Dancing, of course! I am biased, I admit. I LOVE dancing. But, there is scientific evidence to prove that dance has some amazing benefits for your body and mind. Why is dancing so good for you? Anyone can dance. Really. …
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How Lifestyle Changes Helped Johan Overcome Anxiety… Without Medication
Anxiety can be debilitating and exhausting. It steals your energy, clouds your thinking, and can make even small decisions feel overwhelming. For some people, medication is the right path. For others, practical lifestyle changes can be life-changing. This is the…
Read More
Growing Up Online: How Smartphones and Social Media Are Rewiring Our Kids’ Brains
Not too long ago, childhood was about tree climbing, scraped knees, sleepovers, toasting marshmallows, and secrets shared under blankets by flashlight. Fast forward to today, and we see a very different picture: Heads bowed, thumbs scrolling, and conversations held through…
Read More
Cognitive Hygiene: Keeping Your Brain in the Best Working Order…
I was chatting to one of my patients who works in a super-stressful corporate environment. He mentioned that he practices ‘Cognitive hygiene’. I hadn’t heard this terminology before, so I decided to do a little reading 😉 Cognitive hygiene refers…
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Choose your ‘hard’
A lady brought her daughter to see me… The child was having major behavioural issues at school. Distracting other kids, misbehaving, generally causing mayhem. The Mom sat in my office looking desperate and powerless while her child was ripping the…
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Focus on Strengths
This month, I will be sharing practical strategies used in Positive Psychology that you can use to feel happier and more enthusiastic for life. Today we will look at focusing on strengths! Most of us are conditioned to work on…
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Learn about ‘satisfice’
This month, I will be sharing practical strategies used in Positive Psychology that you can use to feel happier and more enthusiastic for life. Today we will look at ‘satisfice’! The word ‘satisfice’ comes from ‘satisfaction’ and ‘suffice’. Most of…
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Gratitude: the power of 3 good things!
This month, I will be sharing practical strategies used in Positive Psychology that you can use to feel happier and more enthusiastic for life. Today we will look at the strategy of Gratitude. At the end of each day, write…
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Building Resilience
This month, I will be sharing practical strategies used in Positive Psychology that you can use to feel happier and more enthusiastic for life. Today we will look at the skill of resilience! You can cultivate the skill of being…
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Have you heard of Positive Psychology?
Conventional psychology treats mental health problems like depression, anxiety and disorders of thought. Usually, you start by figuring out the source of your distress or dysfunction and then do a lot of work to process and reduce the effects. Positive…
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What is Breathwork?
You’ve probably heard that ‘Breathwork’ or controlled breathing exercises, can be a powerful tool for managing stress. But can something as simple as breathing really make a difference to how you feel? And can it really impact your metabolism? How…
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Positive Psychology
Tips to improve your mood Conventional psychology treats mental health problems like depression, anxiety and disorders of thought. Usually, you start by figuring out the source of your distress or dysfunction and then do a lot of work to process…
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Inspiration for your goals
Could you use a little inspiration to help you achieve your goals? At the beginning of each year, millions of us make a list of resolutions. In the past, most of my resolutions dissolved into meaningless nothingness within a week……
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Happiness Hacks
Do you ever feel you could be happier? Apply ‘Happiness Hacks’: Despite circumstances, there are ways to ‘Get Happy’. While happiness is not something we can see or accurately measure, we all know the feeling of elation when things are…
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Growing Up Online: How Smartphones and Social Media Are Rewiring Our Kids’ Brains
Not too long ago, childhood was about tree climbing, scraped knees, sleepovers, toasting marshmallows, and secrets shared under blankets by flashlight. Fast forward to today, and we see a very different picture: Heads bowed, thumbs scrolling, and conversations held through…
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Where do you get your dopamine?
Dopamine is your brain’s “feel-good” neurotransmitter—it’s what drives motivation, pleasure, and reward. It helps you focus, feel accomplished, and seek out things that bring joy. But here’s the catch: not all dopamine sources are created equal. Healthy dopamine boosts come…
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Medical Screening Guidelines
Medical screening is the process by which we actively look for evidence of illness or disease BEFORE signs or symptoms become obvious. Examples of medical screening include: Testing blood pressure at every doctors’ visit Doing routine cervical smear tests to…
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Cholesterol
Did you know that you NEED cholesterol? Although cholesterol has a bad reputation for causing blood vessel disease, it is an essential molecule with very important functions. Cholesterol is involved in the production of certain hormones and vitamin D. It…
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How can you achieve beautiful healthy skin?
Have you ever considered how much of you is SKIN? Your skin is the largest and heaviest organ in your body. It makes up approximately 15% of your body weight. For the average adult, that’s around 11kg! Your skin keeps…
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Should you do a Food Elimination?
A Food Elimination can be a powerful tool to discover whether foods you eat are causing you to feel unwell. Food can cause symptoms and health problems ranging from allergies to mood instability to digestive issues and inflammation. Many of…
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October is Breast Health Awareness month
October is Breast Cancer Awareness Month and it’s always a good time for a reminder to check your breasts (men too!) The most important question is whether you have noticed any CHANGE in your breasts or the areas around your…
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September 29th was World Heart Day
Your heart beats about 100 000 times every day (that’s more than 35 million beats a year) and it keeps you alive with every single beat. Here are some tips to keep your heart healthy and happy… Eat plenty of…
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What does it mean to detox?
At this time of the year, many people come to office and proclaim: ‘Doc, I need to detox!’ After the festive season, many of us feel that we need to make a few adjustments to recover well from the period…
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How Lifestyle Changes Helped Johan Overcome Anxiety… Without Medication
Anxiety can be debilitating and exhausting. It steals your energy, clouds your thinking, and can make even small decisions feel overwhelming. For some people, medication is the right path. For others, practical lifestyle changes can be life-changing. This is the…
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Screens Everywhere: Helping Teens Navigate the Digital World Without Losing Sleep (or Their Sanity)
“It’s really hard to avoid screens when everything we do at school involves screen exposure.” That’s what a bright 16-year-old patient said to me recently… And he’s absolutely right. Today’s teens are the first generation growing up fully immersed in…
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The circadian cycle and how it impacts our sleep patterns
Watch to find out what the circadian cycle is and the impact it has on our sleep patterns. Subscribe now and you will receive a free, downloadable guide to Sleep: it’s a super power! In addition, you will regularly receive…
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Why Sleep Matters More Than You Think: It Affects Your Hormones and Metabolism
Getting enough high-quality sleep isn’t just about waking up feeling refreshed… It’s crucial for nearly every system in your body. When you consistently sleep poorly or too little, your body doesn’t get the time it needs to restore itself. Watch…
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Why Sleep Matters More Than You Think: It Affects Your Immune System
Getting enough high-quality sleep isn’t just about waking up feeling refreshed… It’s crucial for nearly every system in your body. When you consistently sleep poorly or too little, your body doesn’t get the time it needs to restore itself. Watch…
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Sleep improvement tip 3:
There are ways you can improve your sleep naturally. This is post three of three of my favourite tips: Natural light: Having exposure to natural sunlight during the day triggers hormones and chemical messengers in your brain responsible for keeping…
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Sleep improvement tip 2: environment
There are ways you can improve your sleep naturally. This is post two of three of my favourite tips: Environment: Your bedroom should be a space reserved for sleeping. Your brain should associate that space with sleep rather than watching…
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Why good sleep is important for your mental health!
Watch this one minute video to learn more.
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Sleep improvement tip 1: routine!
There are ways you can improve your sleep naturally. This is post one of three of my favourite tips: Routine: Your body responds to the natural day-night cycle of the Earth and it is important to have a sleep-wake routine…
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How did you sleep last night?
If you woke up this morning and felt like you should go back to bed, either you did not get enough sleep, or your sleep quality is poor. You might want to keep a sleep journal for a while to…
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Get a good night’s sleep to improve your health
You know how it feels when you haven’t slept well. But did you know that getting a good night’s sleep is one of the most important things you can do to improve your health? Lack of sleep leads to some…
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Early bird or Night owl?
ARE YOU AN EARLY BIRD, NIGHT OWL OR SOME OTHER CREATURE? Do you love waking up early in the morning, before anyone else is awake? You relish seeing the sunrise and feel invigorated in the early hours? Is your energy…
Read MoreCase studies shared are for education and illustrative purposes. They are a combination of several patients’ journeys. To protect the privacy of the patients, the names have been changed and some of the events and characters have been fictionalized, modified or composited for these purposes.