You Don’t Have to Be Good to Everyone: 5 Reasons to Choose Authenticity Over People-Pleasing
Many a time, I struggle to be good to everyone. Do you too? Then this one's for you. The Hidden Burden of Being 'Good' To Everyone Have you noticed how our society, social media, and toxic fake false positivity always emphasize that we must be good to everyone? What does this do? Over time, this immense...
The Ultimate Guide to Cold Plunges: Benefits, Science, and How to Get Started
Before we even get into what cold plunges are and if they can truly benefit you, let me share a personal story from my trip to Finland last December. While exploring the breathtaking Nordic landscape, I tried something truly transformative—a cold plunge in icy waters. View this post on Instagram A post shared by Luke Coutinho...
Are Your Cells Thriving or Struggling? 6 Powerful Habits That Make or Break Your Well-Being
Have you ever stopped to wonder if your cells are listening to you? Not just to the food you eat or the water you drink, but to your thoughts, emotions, and beliefs? Science tells us they are. Every thought you think, every emotion you feel, and every belief you hold sends a message to...
Can Gut Rest Really Be the #1 Secret to Transforming Your Health?
Last night, I found myself on a late flight, landing around 11:00 PM. I had my meal at 9:30 PM on the flight and only got to bed at 1:00 AM. This morning, I didn’t feel hungry until 12:00 PM. Why? Because my body signaled it was ready for food. I listened, waited patiently, and ate...
Power Up Your Day With This Protein-Rich Chia Bliss Bowl and Mediterranean Avocado Boats
Priyanka Vithlani2024-12-04T11:40:19+05:30Chia Bliss Bowl with Warm Spiced Fruit Compote Fuel your day with the Chia Bliss Bowl, a quick, high-protein recipe packed with fiber and healthy fats. This sugar-free bowl, topped with warm spiced fruit, is perfect for busy mornings or as a grab-and-go snack. Easy to make and flavorful, it’s your ultimate energy booster. ...
Losing 6 kg, Reducing HbA1c from 9.8 to 6.5, and Stabilizing Blood Sugar Levels: How a 40-Year-Old Achieved It!
Imagine leading a busy life, feeling fine, and suddenly being confronted with a harsh health reality. That’s exactly what happened to the 40-year-old business owner with no family history of diabetes. A routine blood test revealed an HbA1c of 9.8; a wake-up call he never saw coming. Let’s read what happens next. The Beginning When he came to...
Is Chronic Stress Giving You Cortisol Face? 6 Burning Questions Answered
Cortisol, also known as the stress hormone, is much more than a marker of stress. It plays a vital role in our daily functioning, helping regulate energy by breaking down carbohydrates, fats, and proteins. It ensures our body is prepared for a fight or flight response during perceived danger, and it also aids in...
Can a Hug Save Your Health? 5 Powerful and Scientifically-Backed Benefits of Human Touch
Let’s take a moment to reflect—how often do we truly connect with someone these days? I’m not talking about sending a text or liking a photo on social media. I mean real connection—a heartfelt conversation, a hug, or simply sitting in someone’s presence without distractions. In today’s tech-driven world, many of us are unknowingly...
Pregnancy Challenges? Learn How This 33-Year-Old Found Her Way to a Healthy Motherhood
Pregnancy is one of the most life-changing journeys a woman can experience, but it’s often accompanied by challenges that test her physical, emotional, and mental resilience. For one 33-year-old working professional, these challenges took the form of severe nausea, back pain, and overwhelming food aversions. However, with the support of our Head Nutritionist, Jesal...
How to Make 5 Smarter Choices in a World of Hidden Ingredients – My Conversation with Ashwin Bhadri
One of the most common questions I’m asked is, “Luke, what should we eat? Where do we get it from?” This isn’t just a question from patients; it’s something I ask myself for my own family. Do we truly know what we’re consuming every day? Is the peanut butter on the table safe? Are...
From Disease to Ease: 4 Ways to Rewire Your Life through the Power of Words
"Words are powerful; they shape our reality. Speak into existence the health you desire, the relationships you cherish, and the life you envision. The power of words that you use on yourself and others holds the ability to heal or hurt– choose wisely." Luke Coutinho We often think of health as something that’s purely physical—what...
Stop! These 7 Seemingly Harmless Habits Could Be Hindering Your Health
Pause for a moment. What are you doing right now? Reflect on the past ten minutes. Was it scrolling through your phone? Skipping meals because you were too busy? Reaching for a quick snack without even tasting it? While these actions may seem insignificant, they might be quietly sabotaging your health. Every choice you make either nurtures or nudges you...
Are Your Hormones Holding You Back? 6 Powerful Ways to Take Back Control
When it comes to watching our health, we focus on several metrics like nutrition, strength training, disease management, and so on. But how much thought have you given to hormone levels lately? You don’t see them, you can’t touch them, but trust me, they’re running the show behind the scenes. From the moment you wake...
8 Science-Backed Benefits of Black Seed Oil: From Diabetes, Cancer, to Skin Health
In a world overflowing with powerful foods, natural remedies, and potent oils, it can be challenging to sift through the information and find what truly works, what doesn't, what is documented scientifically, and what is safe for human health. One natural herb that has stood the test of time and science is black seed...
Desk-Bound but Determined: 6 Powerful Hacks to Stay Healthy with Sedentary Lifestyle
Are you still sitting? Before you read the next sentence, get up and stretch. Take a deep breath, inhale, and exhale. Feeling a bit more relaxed? Good. Let’s begin. Many of us find ourselves glued to our chairs, working, studying, or even socializing from a screen. Terms like 'sedentary lifestyle' and 'sitting disease' have become familiar, often whispered with concern...
The Sleep-Cancer Connection: How Rest Can Protect Your Body?
In my years of working with people battling cancer or chronic illnesses, I’ve learned one truth: the body has an incredible capacity to heal itself when given the right tools. Sleep is one of those powerful tools and FREE medicines! It’s easy to dismiss sleep as just another mundane part of life or to glamorize the...
5 Powerful Hacks to Unlock Peak Performance with Micro-Rest
Micro-rest How long did you sleep last night? Did you manage to squeeze in eight hours, or did you catch only a few restless winks? Perhaps, like so many, your body whispers or even shouts for a break, but your packed schedule barely leaves room for a full night’s rest. Before the Industrial Revolution, our rest cycle was...
Is Your Ego Getting the Better of You? Ask Yourself 6 Questions to Find Out
Life can show us all different seasons and days; several events shape our persona and teach us important lessons. While failures, low phases, and life’s challenges have the power to humble people from all walks of life, success can sometimes do the opposite. One of the richest nuggets of wisdom I learned early in life...