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...
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...
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...
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...
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...
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...
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 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...
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...
"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...
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...
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...
