Latest news with #LukeCoutinho
NDTV
2 days ago
- Health
- NDTV
Lifestyle Coach Reveals How Showering After Meals Can Lead To A Range Of Health Issues
Lifestyle coach Luke Coutinho is shedding light on a habit most of us do not think twice about - showering right after a meal. In a recent Instagram video, he explains how this simple act could be interfering with your digestion and overall gut health. According to the lifestyle coach, digestion is more than just your stomach breaking down food. It is an energy-heavy process that relies on proper blood flow, nerve signals and temperature balance in the body. Taking a hot or cold shower right after eating can mess with this delicate system, and potentially lead to issues - especially if you already have digestive sensitivities. In his video, Luke Coutinho explains, "The answer can be explained by a simple understanding of the human body and science. We should leave a gap of at least one and a half to maybe even two and a half hours to have a shower after a meal. The heavier the meal, the longer the gap you want to keep your shower." Watch the full video here: View this post on Instagram A post shared by Luke Coutinho - Official (@luke_coutinho) So what exactly happens in the body? Luke Coutinho says, "It's very simple. As we start to eat our food and digest, digestion is a very complex process involving the coordination of blood flow and energy allocation to your gut and the other parts of your digestive organs. Blood flow is extremely important." In the caption, he explains further: "After a meal, blood flow shifts towards your digestive organs to break down food, absorb nutrients, and fuel enzymatic activity. This is when your parasympathetic (rest-and-digest) system is active." Here is the problem - "The moment you have a shower, let's say you have a hot shower after a meal, there is going to be vasodilation and the blood flow is going to move away, not completely, but towards your skin and other peripheral parts of your body." And if you go for a cold shower, the lifestyle coach adds, "There's going to be vasoconstriction, which means that's going to limit the blood flow as well. It's a thermoregulatory response when you have a shower immediately after a meal." He also notes that this narrowing of blood vessels (vasoconstriction) can even trigger a stress response. "Either way, digestion is compromised," he says. Luke highlights that this is especially important if you deal with any of the following: IBS Colitis, Crohn's Bloating, gas Acid reflux Constipation Weak digestion He explains, "Your gut already struggles with regulation. A mistimed shower can slow healing and create more inflammation over time." What should you do instead? Luke Coutinho recommends, "Finish your shower before a meal or wait 90-120 mins after eating (longer after heavy meals)," adding that "Many people don't feel the effects right away, but repeated interference with digestion often leads to chronic symptoms we ignore until it's too late." His practical tip: "So plan it in such a way that you finish your shower before your meal, and that way you can keep this long gap without having to worry about this." And for those wondering if it is okay every now and then, he adds, "Other people, you may get away with it once, twice, thrice, that's absolutely fine. The body is built for survival, and we can get away with a shower once in a while after a meal." He wraps it up with this takeaway: "We've seen clients with stubborn gut issues feel better with just this one change. It's not fear. It's science. It's common sense. It's gut intelligence. Start respecting your body's natural processes. You'll begin to notice the difference in your energy, digestion, and mood." Simple advice, backed by logic - and definitely something worth trying out if your digestion has been off lately.
NDTV
4 days ago
- Health
- NDTV
Lifestyle Instructor Shares Top 4 Protein-Packed One-Pot Meals, Ready In Under 30 Minutes
Many people consider sitting down to eat a balanced, home-cooked meal a luxury – especially when juggling work, parenting, travel and an endless to-do list. Fitness coach Luke Coutinho's new line of high-protein one-pot meals is a game-changer for people who are always on the go. These meals are not only quick and easy but also flavourful, nutritionally balanced and ideal for building lean muscle. The best part? Each requires minimal cleanup and can be prepared in under 30 minutes. You can get all the nutrients you need in one pot: protein, fibre, complex carbohydrates, healthy fats and vital micronutrients. The meal options include Ragi and Moong Dal Khichdi, Millet and Masoor Dal Pulao, Chicken and Bajra Khichdi, and Egg and Jowar Pulao. 'Simple, quick to prepare, deeply nourishing, and designed to work with your body, not against it,' Luke Coutinho captioned his recent Instagram post. View this post on Instagram A post shared by Luke Coutinho - Official (@luke_coutinho) Benefits of one-pot meals There's more to one-pot meals than just saving time. According to Team Luke, they are an innovative, environmentally friendly and cost-effective way to nourish your body. 1. Balanced macros High-quality protein, complex carbohydrates, and healthy fats are all incorporated into each dish to help regulate blood sugar, provide long-lasting energy and improve satiety. 2. Smart combinations for better absorption Iron-rich dals and millets combined with vitamin C-rich vegetables boost absorption. Millets and pulses together form a complete amino acid profile – great for immunity and muscle recovery. 3. Less cleanup, more time One vessel. Minimal prep. Little to no cleaning. These dishes save you time without compromising on nutrition. Perfect for post-workout recovery, travel prep, or hectic workdays. You can personalise the meals – skip what does not suit you, and add herbs or veggies that do – to create your perfect One-Pot Meal. Luke also emphasises using local, fresh produce to promote nutrient density, better absorption, and to support Indian farmers. This aligns with the 'Vocal for Local' and 'Made in India, Heal in India' missions. Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
Indian Express
24-07-2025
- Health
- Indian Express
‘We focused on…': Luke Coutinho explains how a holistic approach complemented traditional medicine in managing client's pituitary tumour surgery side effects
The pituitary gland, often referred to as the master gland, plays a vital role in regulating nearly every endocrine function in the human body. In a case shared by holistic lifestyle coach and nutritionist Luke Coutinho, a woman in her late 30s underwent surgery for a pituitary gland tumour. Post-surgery, she was placed on hormone replacement therapy (HRT) and oral contraceptives (OCPs) for medical reasons, only to experience a cascade of side effects that left her seeking answers beyond conventional treatments. 'Our integrative team of experts reviewed not just her medical history but also her lifestyle, routine, emotional health, preferences, activity levels and more. We designed a holistic lifestyle protocol to rebuild her body's core fundamentals. While her meds and HRT were essential, we focused on minimising side effects and addressing underlying imbalances,' he captioned the post. A post shared by Luke Coutinho – Official (@luke_coutinho) By focusing on cellular nutrition, hormone balancing, circadian medicine, and toxin elimination, the protocol helped alleviate many of her symptoms, including migraines and poor gut health. Coutinho emphasised that while some medical conditions require ongoing medication, rebuilding the body's core fundamentals can lead to significant improvements in quality of life. To understand this approach better, spoke to Dr Palleti Siva Karthik Reddy, consultant, Internal Medicine at Koshys Hospital. 'The pituitary gland, often called the 'master gland,' is a pea-shaped organ located at the base of the brain. Despite its small size, it plays a pivotal role in regulating various bodily functions by producing and controlling hormones that influence growth, metabolism, reproduction, and stress responses,' he informs. Disruptions in the pituitary gland's function can have cascading effects on multiple organ systems due to its influence on other endocrine glands like the thyroid, adrenal glands, and gonads. Hormone Replacement Therapy (HRT): While HRT is crucial to replenish deficient hormones, Dr Reddy states, it may lead to weight gain, mood swings, and increased risk of clotting disorders if not carefully monitored. Oral Contraceptive Pills (OCPs): 'Often used for hormone regulation, they can cause nausea, headaches, and fluctuations in mood,' says Dr Reddy. Effective management requires a combination of medical, nutritional, and lifestyle strategies to mitigate these side effects. Each step in Luke Coutinho's protocol addresses a specific aspect of recovery and well-being, states Dr Reddy. He lists the benefits of each: Cellular Nutrition for Anti-Angiogenesis and DNA Repair: Foods rich in antioxidants (e.g., berries, turmeric, and leafy greens) reduce inflammation and oxidative stress, potentially preventing abnormal blood vessel growth around the tumour site. Gut Microbiome and Anti-inflammatory Pathways: Probiotics and prebiotic-rich foods strengthen gut health, which directly impacts hormonal regulation and immune response. Hormone Balancing Protocol: Nutritional adjustments like incorporating flaxseeds (rich in lignans) or adaptogens (e.g., ashwagandha) can aid hormonal homeostasis. Yoga and Walks: Gentle activities improve circulation, reduce stress hormones, and enhance endocrine function. Circadian Medicine: Aligning daily activities with natural light-dark cycles optimises hormone secretion patterns, particularly cortisol and melatonin. Mitochondrial Repair: Nutrients like CoQ10 and magnesium boost energy production at the cellular level. Vagus Nerve Stimulation: Breathing exercises or humming stimulate the vagus nerve, reducing stress and improving hormonal balance. Emotional Coaching and Visualisation: Addressing mental health aids in releasing suppressed emotions, fostering better prognosis and adherence to recovery plans. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
NDTV
22-07-2025
- Health
- NDTV
Vitamin D3 Deficiency Is A Silent Epidemic, Says Expert; How To Prevent
Lifestyle coach Luke Coutinho believes that the one vitamin most people are deficient in is vitamin D3. In a video on Instagram, he explains, "Almost one in one person I come across has a deficiency in vitamin D3. This is a silent epidemic. Yes, it is serious. In our world, there are over estimated billion people and more that have low vitamin D3." He captions the video by mentioning that we often discuss hormones, bone density, immunity, mental health and metabolism, but overlook the major foundational player - Vitamin D3. View this post on Instagram A post shared by Luke Coutinho - Official (@luke_coutinho) Luke Coutinho revealed that the "sunshine vitamin" functions more like a hormone - influencing almost every cell in the body, including those involved in insulin sensitivity, sex hormone regulation (estrogen, progesterone, testosterone) and even neurotransmitter production. In the video, he explains, "Low vitamin D3 affects people from the time they're kids, teenagers, adults and senior citizens in many, many ways. It's not just about brittle bones. It's not just about low energy levels. Vitamin D3 is a sex hormone playing a massive role in your overall hormonal health. Your progesterone, your estrogen, your testosterone and even your insulin sensitivity." Luke Coutinho continues, "You will notice that in patients who have insulin resistance, insulin sensitivity, they always have low vitamin D3 levels. And by correcting that level through sunlight, through food, and mainly supplementation." In the caption, the lifestyle guru further explains that low D3 levels during the formative years in children and teens can affect bone growth, mental health, mood swings, height and hormone balance. Additionally, he mentions that low levels in adults give rise to autoimmune conditions, chronic fatigue, anxiety, hair fall, infertility and even metabolic syndromes. According to Luke, "a casual stroll in the morning sun may no longer be enough," as he shares, "The humans have messed up our climate. We've messed up our ozone layer. We don't even have the right amount of UVB rays hitting our skin, which is the magic sunshine that helps us with vitamin D3. So, yep, you're going to have to go to your doctor, kids, teenagers, and senior citizens, and make sure that you supplement the right way." He also writes, "Before you invest in exotic supplements or strict diets, look at your basics: D3, B12, Iron, Magnesium, Thyroid and Gut health markers. Your body doesn't thrive on complexity-it thrives on consistency with fundamentals." Luke Coutinho further mentions that the optimal reference range for D3 should be 30 to 100, and the best is within the range of 70 to 80 ng/mL (within a safe range of 30-100), that too under medical supervision. The celebrity lifestyle expert also advises that one should not overdo it on D3, as this can become extremely toxic to the body, especially the kidneys and other bodily organs. He clarifies, "The patients who come to us with critical levels, their D3 is at 5, 6 and 7. Within 10 to 15 days of starting to push their D3 up, most of their symptoms start to get better. You cannot ignore the basics." In his concluding note, Luke mentions, "D3 is basic, but ignoring it is a big mistake." Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
NDTV
14-07-2025
- Health
- NDTV
"Warm Lemon Water Can Help You Burn Fat": Fact Or Fad? Lifestyle Coach Explains
A warm glass of lemon water in the morning is one of those daily rituals that never go out of style. Warm lemon water is not a miracle fat burner, but it can be a component of a healthy lifestyle that helps with weight management. Lemons include vital nutrients like fibre and vitamin C that can help with hunger management and general health. According to health coach Luke Coutinho, lifestyle factors like food, exercise, and emotional stability play a major role in fat loss. Taking to his latest Instagram post, Luke explained that warm lemon water has several other benefits besides being a simple drink that burns fat. It is a mild method of preparing the stomach for the first sip of coffee or tea. 'Lemons are rich in vitamin C for your immune system, great for the absorption of iron from the food that you eat. That vitamin C can also help you with your collagen, your skin, and your hair,' Luke said in the video. Moreover, lemons contain a fibre, pectin fibre, that can help to curb your appetite, and because you eat a little bit less, that may contribute to a little bit of control over your fat metabolism. 'Lemons can also help you with your overall immune system,' Luke said. However, the health coach has advised that anyone suffering from arthritis or joint pain should not consume lemon because that might aggravate the pain. Breaking the ice, Luke said that lemon water or lemon, in general, alone does not help to burn body fat. A balanced lifestyle, proper nutrition, quality of your sleep, mental health, emotional health, and exercise play vital roles in fat loss. 'Fat burn is about your lifestyle, how you keep your hormones in balance, the quality of your sleep, mental health, emotional health, your state of mind, and your nutrition,' Luke added. He added in the caption that lemon's citric acid improves bile flow, which facilitates fat digestion and increases metabolism, and should be included in the diet to facilitate fat loss. Other benefits of lemon include: Boosts Immunity: Vitamin C in lemons is essential for your body's defence against illnesses. It boosts your immune cells, enabling them to react more effectively to viruses or bacteria. Improves Hydration: Drinking a glass of warm lemon water first thing in the morning helps replenish lost fluids and provides your body with the mild stimulation it requires. Promotes Skin Health: Lemon water helps shield your skin from environmental damage and promotes the natural formation of collagen because of its antioxidant presence. Although warm lemon water is good for digestion and can be a delicious morning beverage, it is not recommended as a stand-alone fat loss aid. Fat loss and general health depend on a coordinated strategy that includes exercise, diet, and mental health.
