Navigating health shouldn’t be left to chance
Dr. Thato Thale
I’m a medical doctor with experience in both public and private health systems in Africa, Europe, and Asia. I’ve also been a patient. I know how confusing and isolating healthcare can feel - especially for women. You don’t need another doctor who simply writes scripts. You need a doctor “bestie”- someone who’s in your corner, guiding and supporting you through every step of your health journey. My purpose is to bring grounded, practical, evidence- based advice from someone who understands both the system and the struggle.
Why Every Woman Deserves A Doctor Bestie Before She Needs A Doctor
It’s easy to feel alone when you’re trying to make sense of your body’s signals - especially in an environment that moves too fast to listen.I know because I’ve been on both sides of the consultation room.
As a Medical Doctor, I saw how often women’s concerns were minimised, mislabeled, or pushed aside.As a Patient, I realised just how overwhelming and impersonal the experience can be - even for someone who knows the system.
My philosophy is different:
I believe you need support before you ever need a diagnosis or prescription. Real partnership means helping you become physically and mentally resilient - so that even when challenges come, you’re strong, informed, and empowered.
This isn’t just about treating symptoms. It’s about:
Understanding your body - when you’re well, not just when you’re unwell.
Focusing on nutrition, strength, sleep, and mindset as non- negotiables for lifelong health.
Giving you the tools and confidence to optimise, adapt, and thrive - at every stage, in every situation.
You shouldn’t have to wait for a crisis or accept “normal” labs as the end of the story.You deserve someone in your corner - a doctor bestie - focused on you thriving, not just your file.
If you’re ready to to get ahead of your health, not just react to it, you’re in the right place. Every woman deserves a doctor bestie.
Congratulations, bestie🖤
You’re officially subscribed to Thrive Notes!Watch your inbox for weekly evidence- based tips and real talk from your doctor bestie.
Thrive notes
Real- world evidence based strategies and insights- direct from your doctor bestie
Every week, I share deep-dive articles on nutrition, muscle, hormones, training, and precision wellness. Browse past issues below or subscribe to never miss an edition.
Well-being is non- negotiable. Your health deserves first class treatment
BROWSE THRIVE NOTES
If you’re reading this, you’re probably like me. A woman who refuses to let her health be an afterthought, who’s tired of advice that only kicks in once something’s gone wrong.For years, I did what every good doctor and every responsible patient is taught to do - react! Respond to the next symptom. Wait for the next test result. Follow instructions that never quite explained why I felt the way I did, or what to do once the script ran out.
Somewhere along the way, I realised that the most important work (the real work) begins before there’s a problem.
That health isn’t a state you fall into, but a process you participate in, every single day. That waiting for a crisis is, frankly, a losing strategy.I’ve stood on both sides of the consultation desk:👩🏾 The doctor with the checklist, the protocol, and the measured empathy.
🤷🏾 The woman on the receiving end, whose questions didn’t always fit the boxes, and whose body didn’t always read the textbook.
Here’s what I know now, after years of searching, experimenting, and listening to my own biology:• Resilience isn’t built in emergencies. It’s in the choices you make on ordinary days. What you eat, how you move, how you recover, what you ignore, and what you pay attention to.• Health is a daily practice. Not a single moment, but a collection of patterns. Nutrition, strength, rest, curiosity, boundaries.• You deserve context, not just instructions. The why as much as the what.
This is where Thrive Notes begins.
Not in the aftermath of a diagnosis, but in the margin before.
Not with fear or urgency, but with the conviction that proactive care rather than crisis management is what every woman deserves.
What Thrive Notes Will OfferEach week, I’ll send you a note that cuts through the noise, drawing on clinical science, real-world evidence, and what I’ve lived myself.
We’ll cover the fundamentals (nutrition, muscle, mitochondria, hormones, metabolism, recovery, even genomics) with clarity, candor, and zero jargon.I’ll share not just what works, but what didn’t. The lessons I learned so you don’t have to take the long way.
This isn’t about perfection. It’s about progress and building a foundation strong enough to carry you through whatever life brings.If you have questions, reply and let me know.
If this note resonated, share it with another woman who’s ready to thrive on her own terms.Your doctor bestie,
Thato
Coming soon 🩶
For years, food was something I managed carefully, cautiously, as a necessary evil in my lifelong quest for a certain body. I counted calories obsessively, measured portions meticulously, and denied myself relentlessly. Like many women, I equated thinness with health. My medical training reinforced this superficially logical equation, blurring the reality: restrictive eating was making me weaker, not healthier.
The shift came slowly, then suddenly.
A single phrase by Dr. Gabrielle Lyon changed everything: “Muscle is the organ of longevity.” This wasn’t some fitness cliché, it was a physiological fact. Muscle isn’t just about aesthetics; it’s a vital, life-sustaining organ. It regulates your metabolism, stabilizes your blood sugar, boosts immunity, and shapes your mental clarity.
Reflecting on my previous beliefs, I realized I had inadvertently starved this critical system. Years of restrictive eating meant my body regularly cannibalized muscle to meet basic energy needs. Instead of creating health, I was eroding it.This realization turned my world upside down. What I had always viewed as discipline was actually deprivation. The constant fatigue, mood swings, and sluggish metabolism suddenly made sense. My body wasn’t failing me; I was failing it.
Understanding the Body’s Basics.
Your body is always rebuilding. Cells regenerate, muscles repair, neurotransmitters replenish. This constant construction project demands raw materials:🥩 Protein provides essential amino acids: The literal building blocks for muscle, hormones, immune cells, and neurotransmitters.🥔 Carbohydrates deliver glucose: The fuel muscles and brains run on, essential for energy, hormonal balance, and stable moods.🥑 Fats support cell integrity, hormone production, and vitamin absorption.🍎 Micronutrients (vitamins and minerals) drive every metabolic reaction: From energy production to immune defense.
When you eat too little or poorly, these processes grind to a halt. Your body compensates by breaking down muscle, slowing metabolism, compromising immunity, and destabilizing mood.
Why Restriction Backfires.
My medical understanding and personal experience agree: the more you restrict, the more your body resists. Chronic dieting sends signals of scarcity, prompting your body to conserve energy by slowing metabolism, breaking down muscle, and storing fat more readily. The vicious cycle perpetuates itself: frustration, stricter diets, more muscle loss, slower metabolism, more weight gain.Dr. Andy Galpin, a leading exercise physiologist, emphasizes that optimal nutrition is about supplying precise materials your body needs to function and thrive, not merely survive. Food isn’t just calories; it’s information your body uses to decide whether to build or break down.
The Science-Backed Protocol I Follow Now.
Today, my approach to nutrition is radically different. It prioritizes nourishment over restriction, strength over thinness, and vitality over vanity. Here’s the protocol, based squarely on physiology and backed by the latest research:1. Prioritize Protein
Aim for about 1.6 - 2.2 grams per kilogram of ideal body weight daily, spread evenly across meals. Protein sources include eggs, fish, poultry, legumes, dairy (including whey), and lean meats. Adequate protein intake maintains and builds muscle, stabilizes blood sugar, and supports metabolism.2. Eat Carbs Intentionally, Not Fearfully
Carbohydrates fuel workouts, facilitate recovery, balance hormones, and stabilize mood. Choose minimally processed carbs: oats, sweet potatoes, quinoa, whole fruits, vegetables, whole grains (if you must have bread) and legumes.3. Embrace Healthy Fats
Dietary fats are essential for hormone health, nutrient absorption, and cell function. Incorporate healthy fats like olive oil, avocado, whole nuts, whole seeds, and fatty fish.4. Include Nutrient Density Daily
Every meal should feature a colourful variety of vegetables and fruits. Their fibre supports gut health, their vitamins and antioxidants combat inflammation, and their minerals optimize metabolic function.5. Hydrate Strategically
Water isn’t just hydration. It’s crucial for digestion, energy, and cognitive function. Drink water consistently throughout the day.
Real-Life Implementation.
This isn’t about perfection or rigid adherence. It’s about consistently making choices that empower your body to build rather than break down. Here’s what a day might look likes:
Breakfast:- Whey Protein Latte- Scrambled eggs- Avocado- Spinach- Whole-grain sourdough toast
Lunch:- Grilled chicken- Quinoa salad with mixed vegetables- olive oil dressing- Tomatoes/ cucumber/ olives-Sweet potatoes
Snack:- Greek yogurt- Whey protein- Berries- Nuts or seeds- Fibre/ chia
Dinner:- Salmon- Roasted sweet potato- Broccoli- Carrots
Why This Matters Long-Term.
This approach transformed my health and it can transform yours. You’re not eating to chase a fleeting ideal, but to build lasting strength, resilience, and health. You’re investing in muscle health, metabolic efficiency, immune strength, and mental clarity.Today, nutrition isn’t something I fear or restrict. it’s something I celebrate and prioritize. I’m stronger, healthier, and happier.I invite you to rethink your relationship with food: from deprivation to nourishment, from fear to strength. Because you deserve to thrive, not just survive.Your doctor bestie,Thato
Why Muscle Changed Everything.
For years, I trained to weigh less. “Tone,” yes! But mostly a smaller number on the scale, even if it meant losing muscle and bone mass. It seems absurd to me now, but that was my logic: weight loss at any cost, even if it left me weaker and more vulnerable.I dedicated countless hours to yoga studios, cycling hundreds of kilometers, and relentless gym sessions; believing consistent grinding equaled health. Yet despite the discipline and dedication, real results I wanted: lasting strength, consistent energy, true resilience never quite landed.Then came the shift. I started reading what the literature actually says about muscle. It’s a simple yet profound truth: muscle is an organ, essential for health, longevity, and independence. Astonishingly, even in medical school, we barely discussed muscle as anything beyond physical appearance or mechanical support. Yet now, I see clearly that muscle quality and the microscopic powerhouses within (mitochondria) are fundamental to our overall health, not just aesthetics.
Your Body as a Construction Site.
Your body is constantly under construction. Building, repairing and replacing cells.Muscle acts as the site manager, coordinating structure, maintenance, and movement.Mitochondria are your power tools, turning nutrients into the energy (ATP) to get the job done.
Without strong muscles and efficient mitochondria, the whole construction site grinds to a halt, repairs stall, and resilience collapses.
We naturally focus on heart health through cardio, lung health by not smoking. But muscle and mitochondrial health? Rarely mentioned, yet critically important:• Muscle regulates blood sugar, supports hormones, and protects our bones. It also releases chemical messengers (myokines) essential for communication with other organs.• Mitochondria exist in nearly every cell, providing the essential energy to sustain life. Healthy mitochondria mean improved stamina, faster recovery, and increased resilience to aging and illness.
My Turning Point.
Previously, my approach was quantity over quality. More classes, more cardio, more intensity. But this relentless push without proper support left me exhausted and discouraged. My nutrition was about restriction, not nourishment. My recovery was an afterthought. The outcome was fatigue, weight gain, stalled progress, and frustration.The true transformation occurred when I shifted my approach:• Quality over quantity in exercise.• Intentional recovery, recognizing rest as critical as training.• Nutrition as fuel, designed intentionally to build and support rather than deprive.
Why Muscle & Mitochondrial Health Matters, Especially with Age.
Here’s a sobering truthWithout purposeful training, muscle and mitochondrial health diminish significantly with age. It’s not merely cosmetic; it impacts function, independence, and quality of life. Research consistently underscores muscle and mitochondrial health as reliable predictors of longevity and overall wellness.
The Science-Based Approach I Use Now.
Why This Matters for Life.
Today, I am stronger, more resilient, and energetic. Not just physically but mentally and emotionally. Investing in muscle and mitochondrial health shouldn’t be about vanity; it’s a cornerstone of self-preservation. My goal is to sustain independence, energy, and quality of life for decades to come.True longevity isn’t found in “anti-aging” creams or quick-fix diets. It lies in building and maintaining the strength, energy, and resilience to engage fully with life every day. I invite you to rethink muscle and mitochondria not as mere aesthetics but as your essential investment in lifelong health.Because thriving beats just surviving, every time.Your doctor bestie,
Thato
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