"Goldilocks zone is that perfect zone for health defense where our body knows how to titrate the food just to give us what we need. It gets rid of anything that's extra, so we only have that perfect amount. Food can do this in a way that drugs can't. Foods are our kinder, gentler...
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...
"The body can be treated, but healing begins within." This was a powerful insight shared by an oncologist who was himself a patient, and it resonates deeply with Sister BK Shivani's wisdom. In my recent podcast with Sister BK Shivani, we explored a subject that is often overlooked in discussions about illness and healing—the incredible role...
Have you ever found yourself trapped in a loop of constant thoughts, unable to focus or feel at ease? It’s like your mind just won’t switch off, replaying the same worries, doubts, or scenarios over and over again. Overthinking happens to all of us more often than we realize, and it can have a...
A while ago, a person reached out to me. He was feeling utterly defeated after being rejected by two prestigious universities in London. This rejection cut deep because he had worked so hard—he stayed in, studied while his friends partied, did everything right, and yet, he was turned away. He questioned his worth, felt...
DOWNLOAD YOUR FREE COPY OF OUR HANDBOOK HERE Working in the skies, flying thousands of miles above the ground—sounds glamorous, right? But for pilots and aircrews, it comes with unique challenges. From irregular schedules and frequent time zone shifts to long hours and the constant stress of flying, maintaining good health becomes a real balancing...
I once worked with a young man who was highly ambitious but felt stuck in a constant state of depression. On paper, he had everything—an education, career goals, and talent. But he kept telling me how lost he felt, constantly distracted by social media and binge-watching shows, with no clear purpose driving his day. He...
A friend recently shared with me how easily time slips away while scrolling through Instagram Reels. He told me how, while waiting for a meeting, he started watching a few short videos, only to realize that 17 minutes had passed, and he couldn’t even recall what he had seen. Sound familiar? This isn’t just...
We've all been through certain life-changing phases, where it seemed like there was no light at the end of the tunnel. However, time passed, and we seemed to get stronger because of this experience; we grew mentally and emotionally mature as well as found new resilience. Everyone experiences dark phases in life, times when...
What if you could shape your reality with just a pen and paper? So many of us live our lives based on what others say. Maybe it's a doctor giving you a prognosis that you have six months to live, or a boss telling you that you’ll never be fit for a promotion. Perhaps...
One of my clients, came to me feeling stuck in every area of his life. His health was deteriorating, his career wasn’t moving forward, and his relationships felt strained. He had tried everything—from diets to rigorous exercise plans and even therapy—but nothing seemed to work. It wasn’t until we focused on two simple practices—gratitude...
