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๐—”๐—–๐—ก๐—˜ ๐— ๐—”๐—ฌ ๐—ก๐—ข๐—ง ๐—”๐—Ÿ๐—ช๐—”๐—ฌ ๐—•๐—˜ ๐—๐—จ๐—ฆ๐—ง ๐—” ๐—ฆ๐—ž๐—œ๐—ก ๐—ฃ๐—ฅ๐—ข๐—•๐—Ÿ๐—˜๐— . ๐Ÿ‘€For some womenโ€”especially those with insulin resistance or PCOSโ€”high insulin...
03/10/2026

๐—”๐—–๐—ก๐—˜ ๐— ๐—”๐—ฌ ๐—ก๐—ข๐—ง ๐—”๐—Ÿ๐—ช๐—”๐—ฌ ๐—•๐—˜ ๐—๐—จ๐—ฆ๐—ง ๐—” ๐—ฆ๐—ž๐—œ๐—ก ๐—ฃ๐—ฅ๐—ข๐—•๐—Ÿ๐—˜๐— . ๐Ÿ‘€

For some womenโ€”especially those with insulin resistance or PCOSโ€”high insulin levels can contribute to higher androgen activity.

More androgen activity can mean more oil production, more blocked pores and more breakouts.

Hereโ€™s the important part: GLP-1 medicines are not acne treatments. But by improving insulin sensitivity and supporting weight reduction, they may reduce some of the metabolic drivers contributing to acne in certain women.

So instead of only asking, โ€œWhat cream should I use?โ€ sometimes we also need to ask:
โ€œWhat is happening metabolically underneath the skin?โ€

๐—ง๐—ฅ๐—˜๐—”๐—ง ๐—ง๐—›๐—˜ ๐—ฃ๐—˜๐—ฅ๐—ฆ๐—ข๐—ก โ€” ๐—ก๐—ข๐—ง ๐—๐—จ๐—ฆ๐—ง ๐—ง๐—›๐—˜ ๐—ฃ๐—œ๐— ๐—ฃ๐—Ÿ๐—˜.

If youโ€™re struggling with weight, PCOS, insulin resistance, acne or pigmentation, speak to a healthcare professional about whether a proper metabolic assessment makes sense for you.

๐Ÿ“ฒ Message us to learn more about our medically supervised weight-management programme.

+267 7669 3088
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Learn about calorie deficit and start to think about maintaining yours!
23/09/2026

Learn about calorie deficit and start to think about maintaining yours!

๐—ฃ๐—ฅ๐—”๐—–๐—ง๐—œ๐—–๐—”๐—Ÿ ๐—ง๐—œ๐—ฃ: ๐— ๐—”๐—ž๐—˜ ๐—ฃ๐—ข๐—ฅ๐—ง๐—œ๐—ข๐—ก ๐—–๐—ข๐—ก๐—ง๐—ฅ๐—ข๐—Ÿ ๐—˜๐—”๐—ฆ๐—œ๐—˜๐—ฅ ๐Ÿฝ๏ธSometimes the problem isnโ€™t just ๐˜„๐—ต๐—ฎ๐˜ we eat โ€” itโ€™s also ๐—ต๐—ผ๐˜„ ๐—บ๐˜‚๐—ฐ๐—ต we automa...
22/09/2026

๐—ฃ๐—ฅ๐—”๐—–๐—ง๐—œ๐—–๐—”๐—Ÿ ๐—ง๐—œ๐—ฃ: ๐— ๐—”๐—ž๐—˜ ๐—ฃ๐—ข๐—ฅ๐—ง๐—œ๐—ข๐—ก ๐—–๐—ข๐—ก๐—ง๐—ฅ๐—ข๐—Ÿ ๐—˜๐—”๐—ฆ๐—œ๐—˜๐—ฅ ๐Ÿฝ๏ธ

Sometimes the problem isnโ€™t just ๐˜„๐—ต๐—ฎ๐˜ we eat โ€” itโ€™s also ๐—ต๐—ผ๐˜„ ๐—บ๐˜‚๐—ฐ๐—ต we automatically serve ourselves.

One simple way to make portion control more sustainable is to change the environment around you:

โœ… Use ๐˜€๐—บ๐—ฎ๐—น๐—น๐—ฒ๐—ฟ ๐—ฝ๐—น๐—ฎ๐˜๐—ฒ๐˜€
โœ… Use ๐˜€๐—บ๐—ฎ๐—น๐—น๐—ฒ๐—ฟ ๐—ฏ๐—ผ๐˜„๐—น๐˜€
โœ… Use smaller lunch containers
โœ… Serve once, then pause before going back for more

A large plate makes a large portion look normal. A smaller plate can help make a more moderate serving feel complete.

This is not about starving yourself or eating tiny meals. Itโ€™s about building a ๐—ฑ๐—ฒ๐—ณ๐—ฎ๐˜‚๐—น๐˜ ๐—ต๐—ฎ๐—ฏ๐—ถ๐˜ that makes overeating a little less automatic.

And donโ€™t forget the calories we drink. Excess calories can come from both ๐˜€๐—ผ๐—น๐—ถ๐—ฑ ๐—ณ๐—ผ๐—ผ๐—ฑ and ๐—น๐—ถ๐—พ๐˜‚๐—ถ๐—ฑ๐˜€.

The goal is not perfection.

The goal is to make the healthier portion the ๐—ฒ๐—ฎ๐˜€๐—ถ๐—ฒ๐—ฟ, ๐—บ๐—ผ๐—ฟ๐—ฒ ๐—ฟ๐—ฒ๐—ฝ๐—ฒ๐—ฎ๐˜๐—ฎ๐—ฏ๐—น๐—ฒ choice.

๐Ÿ’š ๐—ฆ๐— ๐—”๐—Ÿ๐—Ÿ๐—˜๐—ฅ ๐—ฃ๐—Ÿ๐—”๐—ง๐—˜. ๐—ฆ๐— ๐—”๐—Ÿ๐—Ÿ๐—˜๐—ฅ ๐——๐—˜๐—™๐—”๐—จ๐—Ÿ๐—ง ๐—ฃ๐—ข๐—ฅ๐—ง๐—œ๐—ข๐—ก. ๐—•๐—˜๐—ง๐—ง๐—˜๐—ฅ ๐—Ÿ๐—ข๐—ก๐—š-๐—ง๐—˜๐—ฅ๐—  ๐—›๐—”๐—•๐—œ๐—ง.

โœ๏ธThuto G Victor

Good morning! Week 3 of learning and improving!๐Ÿ”ด ๐—ง๐—›๐—˜ ๐—ฅ๐—˜๐—— ๐—Ÿ๐—œ๐—ฆ๐—ง โ€” ๐—Ÿ๐—œ๐— ๐—œ๐—ง ๐—ช๐—›๐—œ๐—Ÿ๐—˜ ๐—œ๐—ก ๐—” ๐—–๐—”๐—Ÿ๐—ข๐—ฅ๐—œ๐—˜ ๐——๐—˜๐—™๐—œ๐—–๐—œ๐—งThese foods are not forb...
21/09/2026

Good morning! Week 3 of learning and improving!

๐Ÿ”ด ๐—ง๐—›๐—˜ ๐—ฅ๐—˜๐—— ๐—Ÿ๐—œ๐—ฆ๐—ง โ€” ๐—Ÿ๐—œ๐— ๐—œ๐—ง ๐—ช๐—›๐—œ๐—Ÿ๐—˜ ๐—œ๐—ก ๐—” ๐—–๐—”๐—Ÿ๐—ข๐—ฅ๐—œ๐—˜ ๐——๐—˜๐—™๐—œ๐—–๐—œ๐—ง

These foods are not forbidden, but they are easy to overconsume because they can pack many calories into relatively small portions.

* ๐ŸŸ ๐——๐—˜๐—˜๐—ฃ-๐—™๐—ฅ๐—œ๐—˜๐—— ๐—™๐—ข๐—ข๐——๐—ฆ: chips/fries, fried chicken, fat cakes/magwinya
* ๐Ÿซ— ๐—”๐——๐——๐—˜๐—— ๐—™๐—”๐—ง๐—ฆ: cooking oil, butter, margarine, mayonnaise, creamy sauces
* ๐Ÿฅค ๐—ฆ๐—จ๐—š๐—”๐—ฅ๐—ฌ ๐——๐—ฅ๐—œ๐—ก๐—ž๐—ฆ: fizzy drinks, sweetened juices, energy drinks, sweetened tea/coffee
* ๐Ÿฐ ๐—ฆ๐—ช๐—˜๐—˜๐—ง๐—ฆ & ๐——๐—˜๐—ฆ๐—ฆ๐—˜๐—ฅ๐—ง๐—ฆ: cakes, biscuits, chocolate, sweets, ice cream
* ๐Ÿ• ๐—™๐—”๐—ฆ๐—ง ๐—™๐—ข๐—ข๐——๐—ฆ: pizza, burgers and fried takeaways
* ๐Ÿฅ“ ๐—›๐—œ๐—š๐—›-๐—™๐—”๐—ง ๐—ฃ๐—ฅ๐—ข๐—–๐—˜๐—ฆ๐—ฆ๐—˜๐—— ๐— ๐—˜๐—”๐—ง๐—ฆ: polony, viennas, sausages and fatty processed meats
* ๐Ÿฅœ ๐—–๐—”๐—Ÿ๐—ข๐—ฅ๐—œ๐—˜-๐——๐—˜๐—ก๐—ฆ๐—˜ ๐—ฆ๐—ก๐—”๐—–๐—ž๐—ฆ: crisps, large portions of nuts and peanut butter
* ๐Ÿž ๐—Ÿ๐—”๐—ฅ๐—š๐—˜ ๐—ฆ๐—ง๐—”๐—ฅ๐—–๐—› ๐—ฃ๐—ข๐—ฅ๐—ง๐—œ๐—ข๐—ก๐—ฆ: oversized servings of pap/phaleche, rice, bread and similar starches
* ๐Ÿบ ๐—”๐—Ÿ๐—–๐—ข๐—›๐—ข๐—Ÿ: contains significant calories and can make portion control harder

๐Ÿ”ด ๐—ง๐—›๐—˜ ๐—ฅ๐—จ๐—Ÿ๐—˜

๐—ฅ๐—˜๐—— ๐——๐—ข๐—˜๐—ฆ ๐—ก๐—ข๐—ง ๐— ๐—˜๐—”๐—ก โ€œ๐—ก๐—˜๐—ฉ๐—˜๐—ฅ ๐—˜๐—”๐—ง.โ€

It means:

๐Ÿ‘‰๐Ÿพ ๐—ช๐—”๐—ง๐—–๐—› ๐—ง๐—›๐—˜ ๐—ฃ๐—ข๐—ฅ๐—ง๐—œ๐—ข๐—ก.
๐Ÿ‘‰๐Ÿพ ๐—ช๐—”๐—ง๐—–๐—› ๐—ง๐—›๐—˜ ๐—™๐—ฅ๐—˜๐—ค๐—จ๐—˜๐—ก๐—–๐—ฌ.
๐Ÿ‘‰๐Ÿพ ๐—ช๐—”๐—ง๐—–๐—› ๐—ง๐—›๐—˜ ๐—–๐—”๐—Ÿ๐—ข๐—ฅ๐—œ๐—˜๐—ฆ.

Even nutritious foods such as nuts, avocado and peanut butter can make maintaining a calorie deficit difficult when portions become large.

๐Ÿ’š ๐— ๐—ข๐—ฉ๐—˜๐Ÿฐ๐—›๐—˜๐—”๐—Ÿ๐—ง๐—›โ„ข
๐——๐—ข๐—กโ€™๐—ง ๐—•๐—”๐—ก ๐—™๐—ข๐—ข๐——. ๐—Ÿ๐—˜๐—”๐—ฅ๐—ก ๐—ง๐—›๐—˜ ๐—ฃ๐—ข๐—ฅ๐—ง๐—œ๐—ข๐—ก.

๐Ÿฅ— ๐—ฉ๐—˜๐—š๐—˜๐—ง๐—”๐—•๐—Ÿ๐—˜๐—ฆ, ๐—œ๐—ก๐—ฆ๐—จ๐—Ÿ๐—œ๐—ก ๐—ฅ๐—˜๐—ฆ๐—œ๐—ฆ๐—ง๐—”๐—ก๐—–๐—˜ & ๐—ฃ๐—–๐—ข๐—ฆMany women living with ๐—ฃ๐—ผ๐—น๐˜†๐—ฐ๐˜†๐˜€๐˜๐—ถ๐—ฐ ๐—ข๐˜ƒ๐—ฎ๐—ฟ๐˜† ๐—ฆ๐˜†๐—ป๐—ฑ๐—ฟ๐—ผ๐—บ๐—ฒ (๐—ฃ๐—–๐—ข๐—ฆ) also experience insulin r...
09/09/2026

๐Ÿฅ— ๐—ฉ๐—˜๐—š๐—˜๐—ง๐—”๐—•๐—Ÿ๐—˜๐—ฆ, ๐—œ๐—ก๐—ฆ๐—จ๐—Ÿ๐—œ๐—ก ๐—ฅ๐—˜๐—ฆ๐—œ๐—ฆ๐—ง๐—”๐—ก๐—–๐—˜ & ๐—ฃ๐—–๐—ข๐—ฆ

Many women living with ๐—ฃ๐—ผ๐—น๐˜†๐—ฐ๐˜†๐˜€๐˜๐—ถ๐—ฐ ๐—ข๐˜ƒ๐—ฎ๐—ฟ๐˜† ๐—ฆ๐˜†๐—ป๐—ฑ๐—ฟ๐—ผ๐—บ๐—ฒ (๐—ฃ๐—–๐—ข๐—ฆ) also experience insulin resistance, which may contribute to weight gain, irregular periods and difficulty losing weight.

Non-starchy vegetables such as:

๐Ÿฅฌ Leafy greens
๐Ÿฅ’ Cucumber
๐Ÿฅฆ Broccoli
๐Ÿซ‘ Peppers
๐Ÿ… Tomatoes
๐Ÿฅ• Carrots
๐Ÿฅฌ Cabbage

can support better nutrition because they provide fibre, nutrients and satisfying food volume without excessive calories.

Eating more vegetables may help you:

โœ… Feel fuller for longer
โœ… Control portions and calorie intake
โœ… Manage blood-glucose rises
โœ… Support gradual weight loss
โœ… Improve overall metabolic health

Vegetables do not cure PCOS, but they can form an important part of a healthy eating pattern that supports insulin sensitivityโ€”especially when combined with adequate protein, regular physical activity, sufficient sleep and appropriate medical care.

๐—ฆ๐—ง๐—”๐—ฅ๐—ง ๐—ฆ๐—œ๐— ๐—ฃ๐—Ÿ๐—ฌ: Fill about half your plate with vegetables, add a good protein source and be mindful of starches, oils and creamy dressings.

๐—ฃ๐—–๐—ข๐—ฆ ๐—–๐—”๐—ก ๐—•๐—˜ ๐— ๐—”๐—ก๐—”๐—š๐—˜๐——. Small, consistent lifestyle changes matter.

๐——๐—ฟ ๐—ง๐—ต๐˜‚๐˜๐—ผ ๐—š. ๐—ฉ๐—ถ๐—ฐ๐˜๐—ผ๐—ฟ
Movement Is Medicineโ„ข
+267 7669 3088 | +267 7400 8779

02/09/2026

๐Ÿฅ‘ ๐—›๐—˜๐—”๐—Ÿ๐—ง๐—›๐—ฌ ๐—™๐—”๐—ง๐—ฆ ๐—–๐—”๐—ก ๐—ฆ๐—Ÿ๐—ข๐—ช ๐—ฌ๐—ข๐—จ๐—ฅ ๐—ช๐—˜๐—œ๐—š๐—›๐—ง ๐—Ÿ๐—ข๐—ฆ๐—ฆ ๐—ง๐—ข๐—ข.

Avocado, nuts, seeds and oils are nutritious โ€” but they are also ๐—ฐ๐—ฎ๐—น๐—ผ๐—ฟ๐—ถ๐—ฒ-๐—ฑ๐—ฒ๐—ป๐˜€๐—ฒ.

The answer is not to avoid them.

It is to ๐—–๐—ข๐—ก๐—ง๐—ฅ๐—ข๐—Ÿ ๐—ง๐—›๐—˜ ๐—ฃ๐—ข๐—ฅ๐—ง๐—œ๐—ข๐—ก๐—ฆ so you stay within your calorie deficit.

๐—–๐—ต๐—ฒ๐—ฐ๐—ธ ๐˜๐—ต๐—ฒ ๐—ณ๐—ถ๐—ฟ๐˜€๐˜ ๐—ฐ๐—ผ๐—บ๐—บ๐—ฒ๐—ป๐˜.

Todayโ€™s weekly health connect session was on fire ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅReceive the slides from todayโ€™s presentation๐Ÿ™๐ŸปYour Lifestyle Medici...
09/08/2026

Todayโ€™s weekly health connect session was on fire ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ

Receive the slides from todayโ€™s presentation๐Ÿ™๐Ÿป

Your Lifestyle Medicine Doctor
+267 7669 3088

IF YOU CAN PROVE THIS WRONG I WILL GIVE YOU P10 000!Walking is Medicine!
21/07/2026

IF YOU CAN PROVE THIS WRONG I WILL GIVE YOU P10 000!

Walking is Medicine!

Have a read and ask where you dont understand!Do your control your food, ORDoes it control you?Dr Thuto G Victor โœ๏ธ+267 ...
22/06/2026

Have a read and ask where you dont understand!

Do your control your food, OR

Does it control you?

Dr Thuto G Victor โœ๏ธ
+267 7669 3088

From Todayโ€™s Presentation!Which one do you want clarity on?Have a read and let me know๐Ÿ™๐Ÿป
21/06/2026

From Todayโ€™s Presentation!

Which one do you want clarity on?

Have a read and let me know๐Ÿ™๐Ÿป

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