Latest news with #LukeCoutinho
NDTV
a day ago
- 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.
NDTV
11-07-2025
- Health
- NDTV
What Is Interval Walking Training? Lifestyle Coach Shares Benefits
Walking is one of the simplest forms of exercise. It's easy to do, accessible to most people and requires no special equipment. By incorporating walking into your daily routine, you can experience a range of benefits, from improved cardiovascular health and weight management to enhanced mental well-being and increased energy levels. If you want to up your walking game, fitness coach Luke Coutinho has the perfect routine for you. In his latest Instagram post, Luke talked about Interval Walking Training (IWT). It is one of the simplest, most powerful tools for heart health, brain health, fat loss and longevity. In the caption, he writes, "There's a reason elite athletes, centenarians, and rehab patients all use the same tool for better health: walking. Not for steps or steps alone — but for the science behind how you walk." He adds, "You don't need to chase brutal workouts for results. The real secret? Controlled stress and recovery — in every step. That's what makes Interval Walking Training (IWT) so powerful. Not only does it activate both slow and fast-twitch muscle fibres, but it trains your nervous system and mitochondria to respond smarter over time." View this post on Instagram A post shared by Luke Coutinho - Official (@luke_coutinho) What is Interval Walking Training? Interval walking training is a fitness method that involves alternating between periods of fast-paced walking and slower-paced walking. You start by walking at your normal pace for 1-2 minutes. Then, you walk at your fastest pace for 1 minute. Repeat this cycle for 20-30 minutes. What are the benefits of Interval Walking Training? 1. It mimics the heart rate variability benefits of HIIT, but without the high-impact risk. 2. Improves glucose metabolism, especially in people with insulin resistance 3. Increases mechanical load on bones, helping with osteoporosis prevention 4. Supports better deep sleep, thanks to the autonomic recovery it promotes post-walk 5. Enhances BDNF (Brain-Derived Neurotrophic Factor) — vital for memory, mood, and cognition This isn't about counting steps. It's about how intentional your steps are. You could walk a marathon and still get less benefit than someone doing 20 minutes of mindful, paced walking. Fitness doesn't always look like sweat and soreness. Sometimes, it looks like a fast-paced minute followed by a slow breath and then doing it again. 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
08-07-2025
- Health
- NDTV
Fitness Coach Reveals Spiritual Narcissism Red Flags To Watch Out For
Spiritual narcissism can be both captivating and toxic, leaving those around them feeling drained, confused, and even spiritually wounded. The path to spiritual enlightenment is often paved with good intentions, but what happens when the pursuit of higher consciousness becomes a tool for arrogance? When spiritual practices and teachings are used to fuel the ego rather than transcend it, spiritual narcissism can take root. This phenomenon can be both captivating and toxic, leaving those around them feeling drained, confused, and even spiritually wounded. In a post shared on Instagram, fitness coach Luke Coutinho explained the meaning of spiritual narcissism. He wrote, "A spiritual narcissist is someone who uses spiritual or religious beliefs and practices to boost their ego, gain power, control, or admiration, and often to feel superior to others. Unlike genuine spirituality, which emphasises humility, empathy, and connection, spiritual narcissism is marked by self-centeredness disguised as enlightenment." The fitness coach added that spiritual narcissism is not the same as narcissistic personality disorder (NPD), which is a clinical diagnosis. It is rather a "pattern of behaviour that can occur in anyone, especially in spiritual or religious contexts." View this post on Instagram A post shared by Luke Coutinho - Official (@luke_coutinho) Traits to identify a spiritual narcissist 1. Superiority complex They act as if they are more spiritually advanced, looking down on others who don't share their beliefs or practices. For example, they might criticise you for not following their specific spiritual diet or meditation routine, claiming it's essential for health or enlightenment. 2. Attention-seeking behaviour They constantly highlight their spiritual achievements (e.g., posting about meditation retreats or spiritual experiences on social media) to gain admiration. They may dominate spiritual gatherings, needing to be the centre of attention. 3. Lack of empathy masked as detachment They dismiss others' emotions, telling them to 'let go' or 'rise above' feelings. They show little genuine compassion instead of offering understanding and support. 4. Manipulation using spiritual language They use spiritual jargon or concepts to control or justify harmful actions, such as shaming others for not following their advice or claiming divine authority. 5. Hypocrisy and resistance to accountability They preach humility or compassion but act arrogantly and reject criticism. They may get defensive or angry when challenged spiritually, claiming their spiritual status exempts them. What can you do? 1. Limit interactions and clearly communicate what is acceptable. Be firm yet respectful. 2. Stay calm and avoid reacting to their provocations or attempts to make you feel inferior. Focus on your own path and your beliefs, taking advice from those who respect and understand you. 3. Seek support, trust your instincts and avoid vulnerable settings. Be cautious in spiritual or wellness groups where narcissists may exploit seekers. 4. Never allow a spiritual narcissist to demean or control, manipulate you in a relationship, work, business or love. Keep these pointers in mind to stray clear of spiritual narcissists. Listen to the latest songs, only on 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.
Mint
03-07-2025
- Health
- Mint
Nutrition for kids: Why early eating habits matter for life
Childhood lifestyle diseases are no longer rare. Hormonal imbalances, obesity, early-onset metabolic issues, and gut-related disorders are now seen in children as young as seven. While the triggers may vary, one truth stands clear: the foundation of lifelong health is built early, and it begins at the plate. What we eat in the first few years of life becomes information for our genes, hormones, neurons, and every single cell. Food is more than fuel. It programs the body, influences how children grow, how they feel, and how they function. It wires emotional balance, metabolism, cognition, and resilience. This is where the role of early nutrition becomes crucial — not just for growth, but as a form of preventive healthcare. The habits we build at the plate in childhood often echo through the body and mind for life. Along with building new habits, it's also important to break some key myths that still abound. Let's look at the most common ones: Myth 1: Children will grow out of unhealthy habits. Truth: Lifestyle diseases are beginning in childhood. Early poor habits around food, sleep, and movement can set the stage for long-term health issues. Myth 2: Healthy food is expensive or complicated. Truth: Some of the most powerful foods for growth and immunity are simple and affordable — millets, pulses, seasonal greens, and fermented foods rooted in Indian tradition. Myth 3: Kids are naturally fussy eaters. Truth: Children's taste buds are shaped by what they are repeatedly exposed to. When packaged foods high in sugar, salt, and fat become the norm, preferences follow. Parents play a powerful role by modelling balance, variety, and presence at the table. Early Habits = Lifelong Impact Eating patterns formed between the ages of 5 and 12 go far beyond nutritional value — they shape belief systems. A child's subconscious mind is highly impressionable during this time. The routines they follow, the foods they associate with comfort or energy, and the rhythm of their day all become embedded patterns. Simple, consistent habits — like eating fresh, local, seasonal food, respecting mealtimes, and limiting digital distractions at the table — build internal balance and resilience. These are the invisible foundations of immunity, attention span, digestion, and emotional regulation. Across India, schools are now beginning to integrate these principles into tiffin guidelines, newsletters, meal plans, and classroom conversations. Parents are using the Bharat School Menu that we launched recently as a practical framework to bring the same habits home. One participating school shared how their tiffin trends shifted after introducing monthly plans, with more children bringing balanced, home-cooked meals — a small but meaningful shift. Remember, together, we can shift the narrative from disease management to health creation and it starts with something as simple, and powerful, as what's on a child's plate. Luke Coutinho is an integrative lifestyle expert based in Mumbai.
