In Episode 29 of The Luke Coutinho Show, Luke dives deep into the fascinating world of serotonin, the “feel-good” neurotransmitter that does much more than just regulate your mood.

Here’s what you will explore in this episode:

• The powerful role of serotonin in mood, digestion, appetite, memory, and sleep.

• How serotonin is directly linked to melatonin production and your circadian rhythm.

• Signs of low serotonin such as anxiety, irritability, sleep issues, and carb cravings.

• Natural ways to boost serotonin with tryptophan-rich foods paired with healthy carbs.

• Lifestyle practices like exercise, sunlight, meditation, probiotics, and visualization that support serotonin naturally.

• Why supplements like 5-HTP and melatonin should be approached with caution.

And much more…

In Episode 28 of The Luke Coutinho Show, I’ll share a heartfelt story of loss, grief, and healing — reminding us that while death takes away the physical presence of our loved ones, their spirit and love remain with us forever.

Through this conversation, you will explore:

• Why grief is natural and how shifting perspective brings peace.

• Understanding death as a transition, not an end.

• The role of forgiveness and letting go in easing suffering.

• How love and memories keep our loved ones’ spirit alive within us.

And much more…

In Episode 27 of The Luke Coutinho Show, we dive deep into the often-ignored topic of constipation and why it’s more than just a digestive issue. Discover practical insights, warning signs, and sustainable lifestyle solutions to restore balance and health.

Here’s what you’ll explore in this episode:

• Constipation is more than a digestive issue – it’s linked to headaches, gas, hemorrhoids, cancers, kidney stones, and more.

• Daily bowel movement is essential – incomplete evacuation or straining are warning signs.

• Lifestyle factors matter most – hydration, fiber, balanced protein, exercise, and stress management are key.

• Warning symptoms to seek medical help – blood in stool, persistent constipation, sudden bowel changes, or unexplained weight loss.

• Misuse of laxatives and enemas is harmful – long-term dependence damages natural gut function.

• Sustainable solutions exist – yoga, probiotics, mindful eating, and avoiding alcohol, excess caffeine, and ultra-processed foods.

And much more…

In Episode 26 of The Luke Coutinho Show, we dive deep into the transformative practice of box breathing, also known as square breathing. 

Here’s what you’ll explore in this episode:

• The simple yet powerful technique of box breathing to reduce stress and find calm.

• How it calms your autonomic nervous system, shifting you from fight-or-flight to rest-and-digest.

• Its role in improving sleep, mood, and hormone balance naturally.

• The therapeutic benefits for anxiety, PTSD, depression, pain management, and recovery.

• How it enhances meditation, focus, and mental clarity in your everyday life.

• Its impact on overall health, including immune support, microbiome balance, and cellular healing.

And much more…

In Episode 25 of The Luke Coutinho Show, I’ll guide you through a powerful meditation to navigate grief and reconnect with loved ones who have passed. You’ll explore:

• Understanding grief as a natural and essential part of healing

• Guided visualization techniques to connect with loved ones

• Reflecting on cherished memories to cultivate warmth and gratitude

• Recognizing the enduring presence and energy of your loved one

• Using mindful breathing to release sadness and invite peace

• Creating a safe mental space for ongoing emotional connection

And much more…

In Episode 24 of The Luke Coutinho Show, I’ll take you through a gentle guided visualization to reconnect with a loved one who has passed on. Through simple breathing, imagination, and visualization, you’ll experience warmth, comfort, and the healing release of emotions.

Here’s what you’ll explore in this episode:

• How guided visualization can help you reconnect with loved ones who have passed on

• Why allowing emotions like grief and sadness is essential for true healing

• The role of deep breathing in calming the mind and preparing for emotional release
  

• How visualizing a warm embrace fosters love, comfort, and protection

• Ways to feel the presence of your loved one even beyond physical loss

• A simple, repeatable practice to use anytime you need healing or comfort

And much more…

In Episode 23 of The Luke Coutinho Show, we uncover the fascinating link between your gut microbiome and fat loss—and why your gut truly is the foundation of overall health. From immunity and metabolism to brain and skin health, discover how supporting your microbiome can transform your well-being.

Here’s what you’ll explore in this episode:

• Why your gut microbiome is the foundation of immunity, metabolism, hormones, and brain health.

• How food diversity and eating a “rainbow plate” improve gut flora balance.

• The role of friendly bacteria like bifidobacteria in producing folate and protective fatty acids.

• Powerful prebiotic foods—apples, asparagus, onions, garlic, bananas, cacao—that feed good bacteria.

• How polyphenol-rich foods like dark cacao, green tea, and olive oil reduce inflammation and harmful bacteria.

• The benefits of seasonal and local eating for gut diversity, fat loss, and long-term health.

And much more…

In Episode 22 of The Luke Coutinho Show, Luke dives into the fascinating world of the SIRT1 gene, often referred to as the “longevity and anti-cancer gene.” Discover how small shifts in eating and lifestyle habits can unlock its powerful benefits.

Here’s what you’ll explore in this episode:

• How genes act like switches that influence health, aging, and disease.

• The role of the SIRT1 gene in repairing cells, boosting energy, and reducing inflammation.

• Why overeating and constant snacking accelerate aging and lifestyle diseases.

• How calorie restriction and honoring true hunger activate the SIRT1 gene.

• Natural ways to boost SIRT1—fasting, portion control, and resveratrol-rich foods.

• Practical lifestyle habits to prevent disease, aid weight loss, and slow down aging.
  

And much more…

In Episode 21 of The Luke Coutinho Show, we explore the fascinating FOXO3 gene—often called the “longevity gene”—and how it holds the key to aging gracefully, preventing disease, and living longer, healthier lives.

Here’s what you’ll explore in this episode:

• The science of epigenetics and how lifestyle influences gene expression.

• The role of the FOXO3 gene in longevity, stress resistance, and immunity.

• How FOXO3 protects against cancer through cell cycle arrest and apoptosis.

• The link between FOXO3 and stem cell regeneration for repair and healing.

• Natural ways to activate FOXO3—fasting, heat exposure, and specific foods.

• Practical lifestyle habits to slow aging, prevent disease, and enhance recovery.

And much more…

In Episode 20 of The Luke Coutinho Show, we dive deep into the world of Alzheimer’s disease—a condition feared by many but one that can often be prevented or slowed with the right lifestyle choices.

Here’s what you’ll explore in this episode:

• The science behind Alzheimer’s disease and how it disrupts brain function.

• The role of neurons, glial cells, and the glymphatic system in brain health.

• How sleep, movement, and circulation influence memory and cognition.

• The impact of chronic inflammation, beta-amyloid plaques, and gut health on Alzheimer’s progression.

• Key nutrition strategies: healthy fats, Omega-3s, Vitamin B12, CoQ10, and more.

• Practical lifestyle pillars—nutrition, sleep, exercise, emotional wellness, and circadian rhythm alignment—to prevent or slow Alzheimer’s.

And much more…

In Episode 19 of The Luke Coutinho Show, we understand the confusion around HIIT and Tabata workouts. From fat loss and stamina to heart health and metabolism, discover how each method transforms your fitness. Whether you’re short on time or looking for endurance, this episode helps you choose what’s right for you.

Here's what we cover:

• The difference between HIIT and Tabata workouts and how they work

• Key health benefits: Fat loss, improved heart health, stamina, metabolism, and insulin sensitivity

• Why warm-ups and cool-downs are non-negotiable to prevent injuries

• How to adapt HIIT/Tabata for beginners, elderly individuals, or those with health conditionsThe role of these workouts in boosting confidence, energy, and lean muscle mass

• Practical tips on when, where, and how to use Tabata/HIIT for busy schedules, fasting, or quick energizers

And much more…

In Episode 18 of The Luke Coutinho Show, we break down the hidden role of progesterone in women’s and men’s health, and how it’s silently linked to fertility issues, bloating, belly fat, and even certain cancers..

Here's what we cover:

• The crucial role of progesterone in balancing estrogen and supporting overall hormonal health.

• Causes and signs of low progesterone, from chronic stress to chemical exposure.

• Why stress steals your progesterone and what that means for your health.

• The surprising connection between estrogen dominance and stubborn belly fat, PCOS, and more.

• Root-cause solutions to restore hormonal balance naturally.

• Simple lifestyle strategies to protect and strengthen your body against hormonal imbalances.

And much more…

In Episode 17 of The Luke Coutinho Show, we dive deep into the science of epigenetics and how your daily choices—food, stress, sleep, and movement—can switch genes on or off.

Here's what we cover:

• How your DNA influences nearly every disease – from cancer to obesity, and why it’s more than just genetics.

• The truth about epigenetics – how your lifestyle can switch genes on or off for healing or harm.

• Daily habits that damage your DNA – including smoking, processed foods, poor sleep, and toxic stress.

• Scientifically-backed foods for DNA repair – like matcha, berries, cruciferous veggies, cacao, and more.

• Why deep rest is non-negotiable for cellular repair – and how quality sleep boosts your body’s healing intelligence.

• How holistic living empowers your genes – through mindful breathing, movement, and emotional well-being.

And much more…

In Episode 16 of The Luke Coutinho Show, I guide you through a simple yet powerful morning meditation that takes just 2 minutes—or as long as your soul needs. Through 5 reflective questions, we go beyond breathwork into intention-setting, visualization, and deep reflection to help you reset your energy and mindset for the day. No chants, no tools—just your breath, your presence, and your power.

In Episode 15 of The Luke Coutinho Show, I invite you to pause and join me for a gentle, heart-centered guided meditation. Whether life feels beautifully aligned or completely out of place, this practice will help you reconnect with peace, fulfillment, and gratitude. Through conscious breathing, heart awareness, and powerful affirmations, we’ll reflect on life’s blessings—big and small—and awaken the abundance that already exists within you.

In Episode 14 of The Luke Coutinho Show, we reveal the truth about visceral fat—the hidden fat around your organs that silently raises your risk of diabetes, heart disease, and more.

Here's what we cover:

• The real difference between visceral fat and regular body fat — and why it matters

• How visceral fat contributes to insulin resistance, high blood pressure, and chronic diseases

• Discover practical ways to estimate and identify visceral fat through waist measurements

• Lifestyle strategies (not medication)—including nutrition and exercise— to reduce visceral fat effectively

• Understand the impact of stress and cortisol on fat accumulation and hormonal balance

• Learn how quality sleep plays a crucial role in managing and preventing visceral fat gain

And much more…

Episode 13 of The Luke Coutinho Show is for anyone who feels drained—constantly chasing goals, approval, love, or success but still feeling disconnected.

In a world obsessed with hustle, we forget that peace and fulfillment don’t come from chasing—they come from alignment. This episode is real, raw, and transformative.

Here's what we cover:

• Why chasing love, success, and validation leaves you drained

• How alignment with your true intentions transforms your life

• How fear-driven living leads to anxiety, burnout, and blocks

• Simple mindset shifts to escape the hustle trap

• Ways to trust the process instead of forcing outcomes

• How grace and surrender attract peace, purpose, and abundance

And much more…

In Episode 12 of The Luke Coutinho Show, we dive deep into the science and potential of Urolithin A (UA) – a powerful compound that your body produces (if your gut is in the right shape!) from natural foods like pomegranate, berries, and nuts.

Here's what we cover:

• How Urolithin A boosts muscle strength and energy

• How foods like pomegranate, walnuts, and berries support anti-aging

• Why gut health is the key to unlocking UA’s benefits

• How it helps reduce inflammation and supports metabolic health

• The role of UA in protecting the brain and heart

• Easy food and lifestyle tips to naturally produce more UA

And much more…

In Episode 11 of The Luke Coutinho Show, we’re talking about something as simple as resistant starch – found in everyday foods – but with the power to support your gut, hormones, sugar levels, weight, and even lower your risk of certain cancers.

Here's what we cover:

• How resistant starch works wonders for your gut by feeding the right kind of bacteria

• The powerful connection between gut health, immunity, and chronic disease prevention

• Why resistant starch is a game-changer for fat loss, appetite control, and metabolism

• How it helps manage blood sugar levels and improves insulin sensitivity—naturally

• The best food sources of resistant starch and how to include them in your daily meals

• Why building a strong microbiome can impact everything from digestion to hormones to mental health

And much more…

In Episode 10 of The Luke Coutinho Show, we’re talking about lipomas—those fatty lumps many people discover unexpectedly.Lipomas are usually harmless but can be signals from your body pointing to deeper issues like obesity, liver problems, insulin resistance, or chronic stress. 

Here's what we cover:

• What lipomas really are and why it’s important to rule out rare but serious conditions like liposarcoma.

• Why lipomas are now appearing in younger people and how poor lifestyle habits contribute.

• The various medical treatments available and what to expect from each.

• How deeper issues like liver dysfunction, alcohol abuse, high cholesterol, and glucose intolerance may be driving lipoma formation.

• Natural remedies that may help shrink lipomas, and how to use them safely and realistically.

• How holistic lifestyle changes can support liver health and reduce recurrence.

And much more…